WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/run/ride

Speed Ladder Drills (Single In/5 Hop + Run/Side Straddle Hop) 2x

PT/Frog Jump/Push-Up 3×10/10/5 (30s)

Strength/Power

Back Squat (8@40%, 5@50%, Then 3×8@55-65% *90-120s Rest)

3010 Tempo

Conditioning

Metcon (Time)

3RFT

5 Power Snatches (S-15-35/45, Rx-55/75, Rx+75+/95+)

10 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

15 Burpees (S-Squat Thrust)

Record Time

Cool Down

Partner SA Farmer Carry (5-8 Minutes (25+/40+))

P1 Work/P2 Static Hold

Switch Every Gym Lap

Keep Bell Same Hand Entire Round – Switch Hands Each Round

Mobilize

Foam Roll Lats

Forearm Chest Opener