WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/gym jog/ride

“You’ve Been Served” Warm 3 Minutes (5 Burpee Penalty)

PT/Air Squat/Push-Up 2×15/10/5 (30s)

SL Glute Bridge 2x5e (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP (Teams of 2-3)

Cash-In: 100 Walking Lunges

10/15 Push Press (S-35/55, Rx-55/75, Rx-65+/95+)

20/30 T2B (S-HKR)

30/45 KB Figure 8 (S-15/25, R-20/30, Rx+25+/35+)

40/60 Cal Row

Teams of 2: P1 Work/P2 Rest

Teams of 3: Max 2 Athletes Work @ Once

Record Team Name/Rds + Reps

Cool Down

Level Planks (2-3x30s *60s Rest)

From Low to High Plank

Mobilize

Athlete’s Choice

Wall Stretch