WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Team Relay: Burpee/Frog Jump/Gla 3×5/5/1 GLa (2 Teams)

TMC 2×12 (30s)

Strength/Power

BB RDL (5@Bar, Then 3×10@HBD WT *1-2 Min Rest)

Romanian Deadlift
*Clean Grip

*Suggested Start: S-55/75, Rx-75/95, Rx+ 95+/115+

Conditioning

Metcon (Time)

For time

21-15-9

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

Push-Up (S-Knee, Rx-C2F, Rx+HSPU)

Cash-Out: 400m Run

Record Time: Should not take longer than 15 minutes

Cool Down

Partner Hollow Hold/Sky Dive Hold (3 Min Running Clock)

Switch A.N.

Mobilize

Foam Roll Quads

Wall Stretch

Pec Minor Stretch