WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Bear Crawl + MB Transfer 14+/20

PT/TMC/Push-Up 2×15/10/5 (30s)

Strength/Power

Strict Press (5/5/5/3/2/1 Then Max Reps @70%)

Strict Overhead Press
5@Bar, 5@50%, 5@60% 3@70%, 2@80%, 1@90%, Max Reps @70%

*90-120s Rest

*Unbroken – ALL PRETTY

Conditioning

Metcon (Time)

For Time

15-12-9

Power Clean (S-45/65, Rx-65/95, Rx+95+/135+)

Beast Bar Crawls

Cash-Out: 400m Run

Record Time

Cool Down

Side Plank (2-3x30s Each *1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash

Chest Stretch

Pigeon Pose