WOD Monday CrossFit - BluPrint Fitness
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WOD Monday CrossFit

7
Aug

WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Lunge + Back Pedal 2xGLap (Partner Rest)

PT/TMC/Wall Squat 2x8e (30s)

Strength/Power

Overhead Squat ([email protected], [email protected]%, [email protected]% Then 3×[email protected]% or HBD WT )

*2-3 Minutes Rest

*ALL PRETTY – FULL DEPTH

Conditioning

Metcon (Time)

For Time:

Cash In: 600m Run

3 Rounds

6 Muscle Cleans (S-35/55, Rx-65/95, Rx+95+/135+)

12 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

Record Time

Cool Down

Hollow Rock ( 2-3x20s *1 Min Rest)

Mobilize

Foam Roll Glutes

Calf Stretch

Forearm Stretch

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