WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Toss 3 Minutes @ 16/20

PT/TMC/Air Squat 2x10e (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 25-Minute AMRAP (2-3 Athletes)

10/15 Sumo DL (S-75/95, Rx-95/135, Rx+135+/185+) – Switch Every Rep

200m Farmer Carry (S-AC, Rx-35/50) – Switch A.N.

10/15 Box Jump (S-AC, Rx-20/24) – Switch Every Rep

400m Run (Together)

Record Total Rds + Reps

Cool Down

Team Wall Sit/Sky Dive (5-7 Minutes)

Athletes Can Switch A.N. – All Athletes Work At Once

Mobilize

Foam Roll Glutes

Chest Stretch

Wall Stretch