WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Duck Walk + Back Pedal 3 Minutes (Partner Rest)

PT/Air Squat/Pull + 2x10e (30s)

Strength/Power

Back Squat (8@Bar, 5@50%, 2@60% Then 4×5@65-75% )

*90-120s Rest

*ALL PRETTY

Conditioning

Metcon (Time)

For Time:

Cash In: 400m Run

3 Rounds of…

3 G2OH (S-35/55, Rx-65/95, Rx+95/155)

9 Pull-Ups (S-Ring Row/Jumping, Rx-Chin, Rx+C2B)

15 Air Squats (To Ball)

Record Time

Cool Down

Side Bridges ( 2x12e @ Slow Tempo *1 Min Rest)

Mobilize

Foam Roll Quads

Foam Roll Lats

Wall Stretch