WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Sprint Relay 3 Minutes

PT/Air Squat/Push-Up 2×15/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 23-Min AMRAP (Teams of 2-3)

4 Synced TGUs (S-BW-AC, Rx-20/35, Rx+30+/50+)

10/15 Power Clean (S-35/55, Rx-65/95, Rx+85+/135+) – SWITCH EVERY REP

20/30 Burpee Bar Hops – SWITCH A.N.

240 Team Toe Taps – SWITCH A.N.

Record Team Name/Rds + Reps

Cool Down

Team Ring Plank (6 Minute Running Clock)

*Switch A.N.

Mobilize

Foam Roll IT Bands

Lying Figure 4 Stretch

Chest Stretch