WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

You’ve Been Served 5 Minutes (5 Frog Jump Penalty)

PT/TMC/Push-Up 2×10/10/5 (30s)

Conditioning

Metcon (Calories)

Partner 20-Min EMOTM (Teams of 2-3)

Station 1: 2 Power Snatch + 4 Beast Bar Crawls (S-35/55, Rx-65/95, Rx+95+/135+)

Station 2: 10 Pull Row (Max Cals)

*Switch Every Minute

*Record Total Team Calories

Cool Down

Partner Glute Bridge + Farmer’s Carry (5-7 Minutes)

*(30+/45+)

*Switch A.N.

Mobilize

Foam Roll Lats (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)