WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Team Relay (2-4 Teams): JJ/Frog Jump/Sprint 2×10/10/Glap

PT/Wall Squat 2×15/8 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner 25-Min AMRAP (Teams of 2-3)

Cash-In: 1000m/1500m (Switching Every 250m)

Then…

10/15 Hang Power Snatch

20/30 Squat Thrust

Team 400m KB Transfer (20/35 – 1 KB Per Team)

Record Team Total Rds + Reps (100m=1)

Cool Down

Partner Wall Sit/Plate Zercher Hold (5-7 Minutes @ 25/45)

*Switch A.N.

Mobilize

Foam Roll Quads/Glutes

Chest Stretch

Wall Stretch