WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/gym jog

Partner Sprint + Back Pedal 3 Minutes

PT/Air Squat/Push-Up 2×15/10/5 (30s)

SL Wall Reach 2x5e (30s)

Conditioning

Metcon (Weight)

Partner 20-Min EMOTM (Teams of 2)

Partner 1: 5 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+)

Partner 2: Cal Row (S-7/9, Rx-9/11, Rx+11/13)

Switch Every Minute

1 Erg + 1 Bar Per Team (Coed Team – 2 BB)

Record Highest Team Thruster Weights (P1 Thruster Weight + P2 Thruster Weight)

Cool Down

SB Reverse Crunch (3×10 3010 Tempo *60s Rest)

Cool Down

Lax Ball I/R Bias

Lax Ball Trap Smash

Pec Minor Stretch

Athlete’s Choice