WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Sprint Relay 3 Minutes (Partner Rest)

PT/TMC/Frog Jumps 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Min Team AMRAP

10 Synced Bar Facing Burpees (S-Step Over)

20 Front Rack Lunge (S-AC to 55/85, Rx-65/95, Rx+95/135) – Switch Every 10

100 DUBS (S-200 Singles) – Switch Every 25 Reps

600m Run – Together

*Record Total Rds + Reps

Cool Down

Partner Farmer Carry (400m @ 30+/50+ )

*Every Switch: Each Athlete Completes 8 Air Squats

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Wall Stretch (1 Min Each)