WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

SB Bounce Relay 3-Minutes

McKenzie Press-Up/Scorpion/Burpee 2×10/10/5 (30s)

Wall Squat 2×5 (30s)

Conditioning

Metcon (Time)

Team (3-4) WOD – For Time:

Cash In: Team 1500/2000m Row

4 Rounds

24/32 Power Cleans (S-35/55, Rx-55/75, Rx+95+/135+)

24/32 Total Lunges @ BW

24/32 KBS (S-20/35, Rx-35/50, Rx+45+/60+)

24/32 Squat Thrust

Cash Out: Team 1500/2000m Row

Max 2 Athletes Work at One Time (1 Erg/Team)

Total Team Reps Listed Above – Record Time

Cool Down

Pilates Sit-Up (2-3×12 )

*1 Min Rest

Mobilize

Chest Stretch

Wall Stretch

Pigeon Stretch