WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

“You’ve Been Served” Warm Up Game 3 Minutes (3 Burpee Penalty)

PT/Air Squat/Superman 3x10e (30s)

Strength/Power

Strict Press (8@Bar, 5@50%, 2@60% Then 4×3@70-80% *90-120s Rest)

Strict Overhead Press

Conditioning

Metcon (Time)

4RFT

8 BB Bent-Over Rows (S-35/55, Rx-55/75, Rx+65+/95+)

10 Burpee Bar Hops (S-Squat Thrust)

12 T2B (S-HKR)

Record Time

Cool Down

Partner SA Farmer Carry (5 Minute Running Clock (30+/45+))

Switch Every Gym Lap

P1 Work/P2 Rest

Mobilize

Lax Ball Trap Smash

Forearm Chest Opener