WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Toss @ 16/20 3 Min

PT/PVC Hinge/Frog Jump 2x10e (No Rest)

Conditioning

Metcon (Calories)

Partner 20-Min EMOM

Partner 1: 30s Row Sprint (Max Cals)

Partner 2: 3 Power Snatch + 3 Burpee Bar Hops (S-AC to 55/75, Rx-65+/95+)

*Teams of 3: 2 Athletes Act as 1-Record Higher Cal Count

*Record Total Cals

Cool Down

Partner OH Slosh Pipe Hold (5-7 Minutes )

*Switch A.N.

*WT: 22-40 lbs

Mobilize

Lax Ball Shoulder E/R Smash (1 Min Each)

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)