WOD Monday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Bear Crawl + Sprint 3 Minutes (Partner Rest)

PT/Lateral Lunge/Prone Press 2×10/10/10 (30s)

Strength/Power

Bench Press (5/5/3 Then 3/2/1/1 or HBD WT)

5@Bar, 5@50%, 3@60%, Then 3@70%, 2@75%, 1@80%, 1@80% or HBD WT w/ 3010 Tempo

*1.5-2 Min Rest

*ALL PRETTY – Use Appropriate WT for Full ROM

*Follow YOUR Numbers (15 Minutes)

Conditioning

Metcon (Time)

3RFT

10 Front Rack Lunge (S-35-55/55-85, Rx-65/95, Rx+95/135)

10 Ball Slam Bar Hop (S-AC w/ Step Over, Rx-16/20)

300m MB Transfer to Grand (Same WT As Above)

*Record Time

Cool Down

Banded Tricep Push Downs (2-3×15 @ HBD Band Tension)

*1 Min Rest

Mobilize

Foam Roll Lats (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)