WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Bear Crawl + MB Transfer 3xGLap (Partner Rest)

PT/TMC/Air Squat 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 25-Minute AMRAP (2-3 Athletes)

10/15 Bent-Over Row (S-35/55, Rx-55/75, Rx+65+/95+)

10/15 Wall Ball (S-AC, Rx-16/20)

20/30 KBS (S-20/35, Rx-35/50, Rx-45+/60+)

600/900m Row (Switch A.N. – Athletes Not on Erg OH Plate Hold @15+/25+)

P1 Work/P2 Rest

Record Team Name/Rds + Reps

Cool Down

Pilates Sit-Up ( 2-3×10 *1 Min Rest)

Mobilize

Foam Roll Quads

Chest Stretch

Wall Stretch