WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling 3×143 (Burpee Penalty)

PT/TMC/Air Squat 2×10/10/10 (30s)

Conditioning

Metcon (Time)

For Time (2-3 Athletes)

Cash In: 1000m Row

3 Rounds

10/15 Thruster (S-35-55/55-75, Rx-65/95, Rx+95+/135+) – Switch Every Rep

20/30 Squat Thrust Bar Hop – Switch Every 5 Reps

400m Run – Run Together

Cash-Out: 1000m Row

*Teams of 3: 2 Athletes Act As 1

*Record Time

Cool Down

Rope Whips (3x30s )

*30-90s Rest

Mobilize

Lax Ball Front Shoulder Smash (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1 Min Each)