WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Lateral Shuffle 2 Minutes (Switch Every GLap)

PT/Spider Lunge/Frog Jump 2×10/GLe/10 (No Rest)

Strength/Power

Bulgarian Split Squat (5e@BW, 5e@LBD WT, Then 3x10e@HBD DB WT)

Back Foot Elevated on Box/Bench
*2 Min Rest

*2010 Tempo

*Suggested DB/KB WT: S-BW, Rx-15/25, Rx+20+/35+

Conditioning

Metcon (Time)

For Time

3 Rounds

5 Squat Snatch (S-35/55, Rx-65/95, Rx+95/135)

10 Burpee Bar Hops (S-Step Over)

15 T2B (S-HKR/Sit-Up)

Cash Out: 800m Run

*Record Time

Cool Down

Partner Glute Bridge/Plank Hold (3-5 Minutes)

*Switch A.N.

Mobilize

Lax Ball Glute Smash (1 Min Each)

Foam Roll Lats (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)