WOD Saturday CrossFit


WOD Saturday CrossFit

Bluprint Fitness – CrossFit


Warm-up (No Measure)

3 Min Run/Row/Ride

Team Plate Relay (2-4 Teams): Complete 2 Cycles

PT/TMC/Air Squat 2×10/10/10 (30s)


Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP (2-3 Athletes)

Cash-In: 800m MB Transfer at 16/20 – Switch A.N.

20/30 Front Rack Lunges (S-BW to 35/55, Rx-55/75, Rx+75+/95+) – Switch A.N.

30/40 Squat Thrust Bar Hops – Switch Every 5 Reps

500/750m Row – Switch Every 250m

*Record Total Rds + Reps

Cool Down

Rope Climb (6-8 Cumulative Ascents)

*Rest A.N.

*S-Ft on Floor Variation, Rx-Rope Climb, Rx+Legless


Foam Roll IT Bands (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)

Wall Stretch (1+ Min Each)