WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Bear Crawl + Sprint 3xGLap (Partner Rest)

PVC Halo/SL Glute Bridge/Air Squat 2x5e/5e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 20 Minute AMRAP (Teams of 2-3)

1000m/1500m Row (Switch Every 250m)

10/15 Sumo DL (S-55/95, Rx-95/135, Rx+135+/185+) – Switch Every Rep

20/30 Push-Ups (S-Negative 2 Knee, Rx-C2F, Rx+HSPU) – Switch A.N.

50/75 Lateral Hops – Switch Every 25 Reps

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

One Erg Per Team

Cool Down

Partner Side Bridge Ladder ( 2×1-5 *1 Min Rest)

Mobilize

Foam Roll Adductors

Foam Roll Glutes

Triceps Stretch