WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Spider Lunge + Sprint 3xGLap (Partner Rest)

PVC Series: PT/OHS/SOTS 2×15/10/5 (30s)

Strength/Power

Overhead Squat (5@Bar, 5@50%, 3@60%, Then 3×3@70-75% or HBD WT )

*1.5-3 Min Rest

*Use Ball IF Necessary – ALL PRETTY

Conditioning

Metcon (Time)

3 RFT

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

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

9 Push-Ups (S-Neg2Knee/Elevated, Rx-HRPU, Rx+HSPU)

12 T2B (S-HKR)

*Record Time

Cool Down

Side Plank (2-3x30s Each *1 Min Rest)

Mobilize

Foam Roll Adductors (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)