WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Burpee Ladder: 2×1-5 (60s)

PT/TMC/Air Squat: 2×10/10/10 (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, Then 5@70%, 3@75%, 3@75-80% )

*Or HBD WT

*2-3 Min Rest

*FULL Depth – Use Ball IF Necessary

*Off Rack

Conditioning

Metcon (Time)

3RFT

8 Pull-Ups (S-Jumping/3010 Ring Row, Rx-Chin, Rx+5 Muscle Ups)

10 Bar Facing Burpees (S-Step Over)

12 Front Rack Lunges (S-35/55, Rx-65/95, Rx+95/135)

*Record Time

Cool Down

Hollow Hold (2-3x20s *1 Min Rest)

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

OH Banded Stretch (1 Min Each)

Wall Stretch (1+ Min Each)