WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Minutes @ 16/20

PT/Air Squat/Pull Plus 2x10e (30s)

Conditioning

Zero Dark 40 (AMRAP – Reps)

4 Rounds

10 TGU (S-AC, Rx-30+/40+)

15 Pull-Up (S-Jumping/Ring Row, Rx-Chin)

15 Thruster (S-35/55, Rx-65/95)

20 Bar Facing Burpee

400m Run

IF Finished Before 40 Minutes: MAX Cal Row/Ride

Record Total Reps + Calories (Rep Per Round = 64)

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)