WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Relay 3 Minutes 16/20

KB Complex: Ribbon/Thruster/Toe Tap 2×10/10/30 @ 20/30 (30s)

Wall Squat 2×5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team (2-3) 25 Minute AMRAP

400m/600m Run (Relay Style 200m/Athlete)

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

20/30 Alt DB Snatch (S-10/15, Rx-20+/30+)

40/60 Lunges @ BW

Athletes CAN work at the same time (excluding the run)

Team Total Reps Listed

Record Total Rds + Reps

Cool Down

Partner SB Deadbug Ladder ( 2×2-8 *1 Min Rest)

Mobilize

Foam Roll Quads

Wall Stretch

Chest Stretch