WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

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Conditioning

Metcon (AMRAP – Rounds and Reps)

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

Cash In: 50/75 Burpee Bar Hops

10/15 OHS (S-PVC-35/55, Rx-55/75, Rx+65+/95+) – Switch Every 5 Reps

100/150 DUBS (S-200/300 Singles) – Switch Every 25 (50) Reps

500/750m Row – Switch Every 250m

*Record Total Rds + Reps

Cool Down

Team Farmer Carry (6-8 Minutes @30+/45+)

KBs Or DBs
*Every Switch – Each Athlete Completes 8 Total Lateral Lunges

Mobilize

Foam Roll Quads (1 Min Each)

Forearm Chest Opener (1 Min Each)

Wall Stretch (1+ Min Each)