WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Backwards MB Toss 2x5e @ 14/16 (30s)

McKenzie/Scorpion Kick/Air Squat 2×10/10total/10 (No Rest)

Strength/Power

Deadlift (TEST 5/5/3/2/2/1 Then 1-3 Sets to Find 1RM )

5@Bar, 5@50%, 3@60%, 2@70%, 2@80%, 1@90%

Then 1-3 Sets to Find 1RM

*2-3 Min Rest

*Clean Grip – No Hook/No Mix

Conditioning

Metcon (AMRAP – Reps)

7-Minute AMRAP

Cash In: 600m Run

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

30 Bar Hops (S-Step Over)

Record Total Reps

Cool Down

Pilates Sit-Up ( 2-3×10 *1 Min Rest)

Mobilize

Foam Roll Glutes

Lax Ball QL Smash

Wall Stretch