WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Toss 3 Minutes @ 16/20

PT/Burpee/Dip Drive Drill 2×15/10/5 (30s)

Strength/Power

Push Press (Strength Ladder)

6@Bar, 5@50%, 4@60%, 3@70%, 2@80%, 1@90%, 1@100%, 1@100%+ (If Applicable)

*ALL PRETTY – Use Appropriate WT

*Rest 2 Min Between Sets

Conditioning

Metcon (AMRAP – Rounds and Reps)

8-Minute AMRAP

400m MB Transfer Cash-In (S-AC, Rx-16/20)

5 Sumo DL (S-65/95, Rx-105/155, Rx+155+/225+)

10 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx+HSPU)

15 Air Squats (to appropriate MB HT)

*Record Total Rds + Reps

Cool Down

DB E.R. (2-3x10e @ 3010 Tempo)

Dumbbell Shoulder External Rotation
*1 Min Rest

*2.5-12 lbs

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots Each Side – 10 Movements)

Chest Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)