WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Broad Jump + Back Pedal 2xGLap (Partner Rest)

McKenzie Press-Up/TMC/Air Squat 2x10e (30s)

Strength/Power

Sumo Deadlift (8-1 Strength Ladder *1.5-2 Min Rest)

Suggested Start: S-Bar, Rx-65/95, Rx+95/135 (Start w/ Goal In Mind)

Record Heaviest Set

Conditioning

Metcon (Time)

Sprint Repeats

Run 400m as fast as possible, rest 90s, then repeat for 3 total rounds.

Record Total Work Time

Mobilize

Lax Ball QL Smash

Lax Ball Trap Smash

Pigeon Pose