WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

2x Team Plate Relay @ 10/15 (Two Teams)

PVC Halo/Spider Lunge/Stiff-Legged Bear Crawl 2x5e/Gle/GLe (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

24-Min AMRAP

60 Cal Row – Switch Every 10 Cals

400m Run – Together

20 Box Jump Overs (S-Step Over) – Switch Every 5

10 Power Snatch (S-35/55, Rx-65/95, Rx+85+/135+) – Switch Every Rep

*Team of 3: 2 Athletes Act as 1

*Record Total Rds + Reps

Cool Down

Partner Awkward Carry (600m )

Options: Large Box or 2 16+# MBs
*Switch A.N.

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Pigeon Pose (1 Min Each)