WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner Rowling 2×75 (Squat Thrust Penalty)

Big Arm Circles/TMC/Pull Plus 2x10e/10/10 (30s)

Conditioning

Metcon (Time)

Team 3RFT (2-3 Athletes)

20 Pull-Ups (S-Jumping, Rx-Chin, Rx+C2B) – Switch Every 5

30 DL (S-65/95, Rx-95/135, Rx+135+/185+) – Switch Every 5

40 WB (S-AC, Rx-16/20) – Switch Every 10

600m Run – Banded Together

*Record Team Name + Time

Cool Down

Metcon (No Measure)

30s Ski Erg Sprints: 3-5 Rounds

*60-90s Rest

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll Glutes (1 Min Each)

Pigeon Pose (1+ Min Each)