WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Team Relay: JJ/Frog Jumps/1 GLap Sprint 3×5/5/1 (2 Teams)

PT/TMC/Wall Squat 3×10/10/5 (30-60s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP (Teams of 2-3)

400m Run (Together)

20/30 Thrusters (S-35/55, Rx-55/75, Rx+75/95)

12/18 Burpee Box Jumps (S-AC, Rx-20/24, Rx+24/30)

200m Run (Together)

10/15 Thrusters (S-35/55, Rx-55/75, Rx+75/95)

6/9 Burpee Box Jumps (S-AC, Rx-20/24, Rx+24/30)

Record Team Name & Rds + Reps

Cool Down

Partner SB Glute Bridge/Farmer Carry (5 Minutes @ 30+/45+)

P1-SB Glute Bridge

P2-Farmer Carry
*Switch A.N.

Mobilize

Foam Roll IT Bands

Chest Stretch

Calf Stretch