WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Bear Crawl + Transfer @ 16/20 3xGLap (Partner Rest)

PT/PVC Hinge/Air Squat 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 20-Min AMRAP (Teams of 2-3)

Cash In: Team 800m Run (TOGETHER)

10/15 DL (S-65/95, Rx-95/135, Rx+135+/185+) – 1 Rep Switches

10 Synced Burpees (Team Must Go Down/Up at Same Time)

20/30 Cal Row (Switch Every 10 Cals)

1 Erg Per Team

Record Total Rds + Reps

Cool Down

Partner SB Deadbug Ladder ( 2×2-8 *1 Min Rest)

Mobilize

Foam Roll Glutes

Foam Roll Quads

Wall Stretch

Athlete’s Choice