WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Team Lunge/Bear Crawl/Back Pedal Relay 5 Minutes

PT/Air Squat/Push-Up 3×15/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 20-Minute AMRAP (Teams of 2-3)

10/15 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+HSPU)

20/30 Ground 2 OH (S-35/55, Rx-55/75, Rx+65+/95+)

30/45 OH KBS (S-20/35, Rx-35/50, Rx+45+/60+)

Team 400m Run (40/60 Cal Row Option)

Every 5 Minutes Team Must Complete 20/30 Frog Jumps

Record Total Rds + Reps

Cool Down

Partner Farmer Carry (400m OR 7 Minutes (30+/45+))

Switch A.N.

Mobilize

Forearm Chest Opener

Wall Stretch

Athlete’s Choice