WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Bear Crawl + MB Transfer 3 Minutes (Partner Rest)

PT/SL Glute Bridge/Frog Jump 2x10e (30s)

Strength/Power

Deadlift (8@Bar, 5@50%, 3@60% Then 3×5@70-75% )

*1.5-3 Min Rest

*Clean Grip – No Hook/No Mix

Conditioning

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
3 RFT

400m Run

21 OH KBS (S-20/35, Rx-35+/50+)

12 Pull-Ups (S-Jumping/Ring Row, Rx-Chin)

Record Time

Cool Down

Plank Tap-Outs (2x30s )

*1 Min Rest

Mobilize

Foam Roll IT Bands

Forearm Chest Opener

Pigeon Pose