WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

You’ve Been Served 3 Minutes (5 Burpee Penalty)

PT/Wall Squat/Speed Skaters 2×10/8/20 total (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner 25-Min AMRAP (Teams of 2-3)

10/15 Hang Power Clean (S-35/55, Rx-65/95, Rx+95/135)

10/15 Front Squat

20/30 Burpee Bar Hop (S-Step Over)

1000/1500 Row Relay Style – Switch Every 250m

Athletes Can Work at the Same Time

ALL reps of each exercise MUST be finished before team moves on

1 Erg Per Team

Record Total Rds + Reps

Cool Down

Partner Oblique Toss (2-3x10e @ 14/16 *1 Min Rest)

Mobilize

Foam Roll Quads+Lats

Chest Stretch

Wall Stretch