WOD Saturday CrossFit


WOD Saturday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Sprint Relay 3 Minutes

PT/Bridge Reach/Frog Jump 2×10/10/10 (30s)


Metcon (AMRAP – Rounds and Reps)

20-Minute Team AMRAP (Teams of 2-3)

3 Rounds of

20/30 Power Snatch (S-35/55, Rx-65/95, Rx+95/135) – Switch Every 2 Reps

30/45 Ball Slam Bar Hops (S-AC, Rx-16/20) – Switch A.N.

40/60 T2B (S-HKR) – Switch A.N.

60/90 Alternating Lunges @ BW – Switch A.N.

*IF 3 Rounds Are Completed – MAX Cals On Erg/Bike Switching A.N.

*Record Total Rounds + Reps

Cool Down

Partner Plank Walk + Back Pedal (2xGLap )

P1: Plank Walk 1 Gym Length and Back Pedal Back 1 Gym Length

P2: Rest


Lax Ball Lying Trap Smash (1-2 Spots/10 Movements Each Side)

Banded Lateral Highway Stretch (1 Min Each)

Wall Stretch (1+ Min Each)