WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Sprint Relay 3 Minutes

PT/Air Squat/Burpee Broad Jump 2×10/10/3 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner 22-Min AMRAP (Teams of 2-3)

10 Synched Squat Thrust

10/15 Front Squats (S-35-55/55-75, Rx-65/95, Rx+95+/135+) – Switch Every Rep

30/45 Ball Slam Bar Hops (S-AC, Rx-16/20) – Switch Every 5 Reps

40/60 Cal Row – Switch Every 10 Cals

*Record Total Rds + Reps

Cool Down

Partner Wheelbarrow (2-3xGLe *1 Min Rest)

P1 Holds Feet While P2 Walks on Hands Staying Hollow
*P1-GLe/P2-GLe/Rest

Mobilize

Foam Roll Quads (1 Min Each)

Banded OH Stretch (1 Min Each)

Wall Stretch (1+ Min Each)