WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Back Pedal 3 Minutes (Partner Rest)

Scorpion Kick/SL Glute Bridge/Air Squat 2x8e (30s)

Strength/Power

Back Squat (8/5/3/3/2/1 Then 1-3 Sets to Find 1RM)

8@Bar, 5@50%, 3@60%, 3@70%, 2@80%, 1@90%, Then 1-3 Sets to Find 1RM

*1-3 Min Rest

*ALL PRETTY – MUST HIT DEPTH

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP

Cash-In: 800m Run

8 Push-Ups (S-Negative 2 Knee/Elevated, Rx-C2F, Rx+HSPU)

8 Box Jumps (S-16/20, Rx-20/24, Rx+24/30)

Record Rds + Reps

Cool Down

Side Bridges (2-3x10e @ Slow Tempo *60s Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Chest Stretch