WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss 3 Min @ 16/20

PT/TMC/Burpee 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 22-Minute AMRAP (2-3 Athletes)

20 Bent-Over Row (S-35/55, Rx-55/75, Rx+65/95) – Switch Every 5

20 Wall Ball (S-AC, Rx-16/20) – Switch Every 10

20 KBS (S-20/35, Rx-35/50, Rx-45+/60+) – Switch Every 10

400m MB Transfer @ 16/20 – Switch A.N.

*Teams of 3: 2 Athletes Act as 1

P1 Work/P2 Rest

*Record Team Name/Rds + Reps

Cool Down

Team Ring Plank (4-6 Minutes )

*Switch A.N.

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Lax Ball QL Smash (1 Min Each)

Wall Stretch (1+ Min Each)