WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Partner MB Toss 3 Minutes (16/20)

PVC Halo/Air Squat/Bear Crawl 3x10e/10/Gle (30-60s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

25 Minute AMRAP (Teams of 2-3)

4/6 Rope Climbs (S-Variation, Rx-Rope Climb, Rx-Legless)

8/12 Front Squats (S-35/55, Rx-65/95, Rx+95/135)

12/18 Box Jumps (S-AC, Rx-20/24, Rx+24/30)

800m Run (Together)

Record Team Name/Rds + Reps

Cool Down

Partner Plank Rope Pulls (2-3xGLe @ 30+/50+ *Rest A.N.)

Mobilize

Foam Roll Quads

Wall Stretch

Forearm Chest Opener