WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Wall Ball Ladder 2×1-5 @ 14+/16+ (60s)

PT/Iron Cross Kicks/SL Glute Bridge 2×10/10/5e (30s)

Conditioning

Metcon (Time)

Team Calorie Race (3-4 Athletes)

Accumulate 4K Meters AFAP

P1: Row

P2: 200m MB Transfer (14+/16+)

P3/P4: Static Hold – Glute Bridge or Sky Dive Variaiton

Switch Every 200m MB Transfer

Record Time

Cool Down

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

Mobilize

Foam Roll IT Bands

Chest Stretch

Wall Stretch