WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Banded Bear Crawl + Back Pedal 2xGLap Each

PT/Air Squat/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

20-Minute AMRAP (Teams of 2-3)

4 Rounds: 5 Pull-Ups + 10 Push-Ups + 15 Air Squats

400m Run – Together (Banded)

Push-Up/Pull-Up: S-Jumping/Knee, Rx-Chin/C2F

*P1 Work/P2 Rest – Break Up Reps A.N.

*Record Team Name + Total Reps (100m=1 Rep)

Cool Down

Plank Rope Pulls (4-5xGLe @ 30+/50+)

In plank position pull weighted rope hand over hand
*Rest A.N.

Mobilize

Foam Roll Lats (1 Min Each)

Foam Calves (1 Min Each)

Forearm Chest Opener (1 Min Each)

Pigeon Pose (1 Min Each)