WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

You’ve Been Served 5 Minutes (5 Squat Thrust Penalty)

PVC Halo/Spider Lunge/Air Squat 2x5e/GLe/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 25-Minute AMRAP (2-3 Athletes)

400m Team BB Carry @ 85+/115+ lbs (All Athletes Must Have 1 Hand On Bar At All Times)

10 Synced Burpees (Athlete Go Down/Up At Same Time)

14/21 Box Jump (S-AC, Rx-20/24) – Switch Every Rep

24/36 Alt DB Snatch (S-AC, Rx-20+/35+) – Switch Every 6 Reps

Record Team Name/Rds + Reps

Cool Down

Team BB Reverse Plank (5-7 Minute Running Clock)

Feet on Box-Hands on BB
Switch A.N.

Mobilize

Foam Roll Quads

Forearm Chest Opener

Static T-Spine Rotation Stretch