WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Transfer @ 16/20 3 Minutes

PT/Scorpion Kick/Iron Cross Kick 2×10 (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

22-Minute AMRAP

400m Run (Banded Together)

20 Front Rack Lunges (S-35-55/45-75, Rx-65/95, Rx+95/135) – Switch Every 10

20 Bent-Over Rows (Same WT as Above) – Switch Every 5

20 Synced Bar Facing Burpees (S-Step Over)

*Record Team Name/Rds + Reps

Cool Down

Partner Farmer Carry (400m @ 30+/50+)

*Switch Penalty: 20s Wall Sit

Mobilize

Lying Trap Smash (1-2 Spots Each Side: 8 Movements)

Foam Roll Quads (1 Min Each)

Wall Stretch (1+ Min Each)