WOD Monday At-Home

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Jumping Jacks/TMC/Push Plus 2×20/10/10 (30s)

Wall Squat 2×8 (30s)

Conditioning

Metcon (AMRAP – Reps)

15-Minute EMOTM

Minute 1: 20s Burpee Tuck Jump (Max Reps)

Minute 2: 30s Deep MT Climbers (Max Reps)

Minute 3: 40s Wall Sit

Record Total Reps

Cool Down

Supermans (3×12 *1 Min Rest)

Mobilize

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)

Triceps Stretch (1 Min Each)