WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Sprint + Back Pedal 3 Minutes

PT/Air Squat/Push-Up 2×15/10/5 (30s)

SL Wall Reach 2x5e (30s)

Conditioning

Metcon (Calories)

Partner 20-Min EMOTM (Teams of 2)

Partner 1: 5 DL (S-75/95, Rx-115/155, Rx+135+/205+)

Partner 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13)

Switch Every Minute

Last Row of Each Partner – MAX Cal Row

Record Total Team Cals

Cool Down

Partner Awkward Carry (800m *Switch A.N.)

Type the details of the weightlifting
Options: 30+ lbs Slosh Pipe, Big Box, or 2 Large MBs

Mobilize

Lax Ball QL Smash

Foam Roll Quads

Pigeon Pose