WOD CrossFit Saturday

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/Vertical Jump 2×15/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute Team AMRAP (2-3 Athletes)

40 Cal Row – Switch Every 10

30 Box Jumps (S-AC, Rx-20/24) – Switch Every 5

20 Burpee Bar Hops – Switch Every 5

10 Squat Cleans (S-35-55/55-85, Rx-65/95, Rx+95+/135+) – Switch Every Rep

*Teams of 3 Reps (60/45/30/15)

*Record Total Team Rds + Reps

Cool Down

Team Slosh Pipe Hold (5-7 Minutes)

*OH Hold

*Switch A.N.

Mobilize

Lax Ball Knee Gapping (1 Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)