WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (Single In/Double In/Lateral L/Lateral R/High Knees)

PT/Air Squat/Burpee 3×10/10/5 (30s)

Strength/Power

Strict Press (8@Bar, 5@50%, 2@60%, Then 5@65, 5@70, 3@75, 3+@80%)

Strict Overhead Press
*90-120s Rest

Conditioning

Metcon (Time)

For Time

Cash In: 75 DU’s (S-150 Singles)

3 Rounds

6 Squat Cleans (S-35/55, Rx-55/75, Rx+75+/115+)

9 Push-Ups (S-Elevated/Knees, Rx-C2F, Rx+HSPU)

12 OH KBS (S-20/35, Rx-35/50, Rx+40+/60+)

Record Time

Cool Down

Partner Plank Tap-out Ladder (2×2-10 *60s Rest)

P1 Work/P2 High Plank

Mobilize

Lax Ball Front Shoulder Smash

Chest Stretch