WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (Single In/Double In/Scissors L/Scissors R) 2x

PVC Halo/Air Squat/Superman Hold 2x10e/10/15s (30s)

Strength/Power

Strict Press (8@Bar, 5@50%, 3@60%, Then 4×5@65-75% *90-120s Rest)

Strict Overhead Press

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Min AMRAP

2 Power Snatch (S-15-35/35-55, Rx-55/75, Rx+65+/95+)

6 OHS (S-Air Squat, Rx-55/75, Rx+65+/95+)

10 Burpees (S-Squat Thrust)

Record Rds + Reps

Cool Down

Partner Wall Sit/Sky Dive Hold (5-Minute Running Clock)

Switch A.N.

Mobilize

Foam Roll Lats

Forearm Chest Opener