WOD Satuday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Team Relay: Burpee/Air Squat/Gym Sprint 3×5/5/GLap (2-4 Teams)

PT/SL Glute Bridge/Vertical Jump 3×10/10e/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

20 Minute EMOTM (Teams of 2-3)

Station 1: 200m Run

Station 2: 2 Power Cleans + 3 Burpee Bar Hops

S-35/55, Rx-65/95, Rx+95+/155+

Partners Alternate Between Stations – Last Minute MAX Burpees

Record Total Team Burpees

Cool Down

Partner Awkward Carry (800m *Swith A.N,)

Type the details of the weightlifting
Options:

1 Heavy KB + 20 lbs MB OR 30+ lbs Slosh Pipe

Mobilize

Foam Roll IT Bands

Wall Stretch

Chest Stretch