WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Frog Jump Ladder 2×2-8 (60s)

PT/Shin Box Rotation/Inchworm 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Reps)

20-Minute AMRAP

Max 4 Teams

Station 1: 200m MB Transfer @ 16/20

Station 2: Air Squat (Max Reps to Appropriate MB Ht)

Station 3: Row/Ski (Max Cals)

Teams of 4: 2 Athletes Act As 1

Switch Occurs Every Completed 200m MB Transfer

*Record Team Name + Reps

Cool Down

MB Reverse OH Toss (2×8 @ 14-16/20)

*With Partner

*1 Min Rest

Mobilize

Foam Roll IT Bands (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)