WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner KB Transfer 20+/35+ 3 Minutes

PT/TMC/Air Squat 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 20-Min AMRAP (Teams of 2-3)

10/15 Thrusters (S-AC to 55/75, Rx-65+/95+) – Switch Every 2 Reps

20/30 Halo Ball Slam (S-AC, Rx-16/20) – Switch A.N.

40/60 Cal Row – Switch Every 10 Cals

80/120 DUBS (S-160/240 Singles) – Switch A.N.

Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder ( 2×1-5e *1 Min Rest)

Mobilize

Foam Roll Adductors (1 Min Each)

Static Scorpion Stretch (45 Sec Each)

Wall Stretch (1 Min Each)