WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

You’ve Been Served 3 Minutes (5 Burpee Penalty)

PT/Air Squat/Push-Up 2×15/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

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

10 Synced Burpees

10/15 Sumo DL (S-65/95, Rx-95/135, Rx+135+/185+) – Switch Every Rep

4/6 Glap Bear Crawl + Sprint – Switch Every Glap

30/45 Cal Row – Switch Every 15 Cals

*Record Total Rds + Reps

Cool Down

Team Slosh Pipe Hold (5-7 Minutes *Switch A.N.)

*Overhead

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)