WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Frog Jump Ladder 2×1-5

PT/TMC/Burpee 2×15/10/5 (30s)

Conditioning

12 Days of Bluprint 2.0 (Time)

For Time

Complete the exercises below following the rep scheme that mimics the 12 Days of Christmas Song (1, then 2/1, then 3/2/1, then, 4/3/2/1, etc.).

1 Pull-Up (S-Jumping 3s Negative/5010 Ring Row, Rx-Chin, Rx+MU)

2 TGU (S-BW to AC, Rx-20+/35+)

3 Front Squat (S-AC, Rx-65/95)

4 Power Clean (S-AC, Rx-65/95)

5 Push-Ups (S-Elevated, Rx-C2F, Rx+HSPU)

6 Box Jumps (S-AC, Rx-20/24)

7 Wall Ball (S-AC, Rx-16/20)

8 Alt Lunge @ BW

9 Burpee

10 DB Snatch (S-AC, Rx-20+/35+)

11 Push Press (S-AC, Rx-65/95)

12 DL (S-65/95)

Mobilize

Foam Roll Quads/Glutes (1 Min Each)

Wall Stretch/Chest Stretch (1 Min Each)