WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/gym jog

Partner Ball Slam Ladder 2×1-5 (10+/15+) * 60s Rest

PVC Halo/TMC/Push-Up 2x10e/10/5 (30s)

Air Squat 2×12 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Min AMRAP (Teams of 2-3)

Cash In: 50/75 Burpees

8/12 Pull-Ups (S-Ring Row, Rx-Chin, Rx-C2B)

10/15 OHS (S-PVC-35/PVC-55, Rx-55/75, Rx+65+/95+)

12/16 Box Jumps

500/750m Row

Max 2 Athletes Work at Once – Team Reps Listed Above

Record Total Rounds + Reps

Cool Down

Pilates Sit-Up (2-3×10 *60s Rest)

Mobilize

Chest Stretch

Wall Stretch

Pigeon Stretch