WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Rowling 3x100m (Burpee Penalty)

PT/Lateral Lunge/Frog Jump 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

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

Team 400m Plate Zercher Carry @ 25+/45+ (Switch Every 100m)

24/36 Total Front Rack Lunges (S-BW to 35/45, Rx-55/75, Rx+75+/115+) – 6 Rep Switches

12/18 Pull-Ups (S-Ring Row/Jumping, Rx-Chin) – 3 Rep Switches

20/30 Bar Hops (Switch Every 10 Reps)

Record Total Rds + Reps

Cool Down

Team Ring Plank (5-7 Minutes *Switch A.N.)

Mobilize

Foam Roll Quads

Foam Roll IT Bands

Triceps Stretch

Wall Stretch