18
Mar
WOD Saturday CrossFit
Bluprint Fitness – CrossFit
Warm-up
(No Measure)
3 min row/gym jog
Partner Sprint + Back Pedal 3 Minutes
PT/Air Squat/Push-Up 2×15/10/5 (30s)
SL Wall Reach 2x5e (30s)
Conditioning
Opt 1: CrossFit Games Open 16.4 (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 225# / 155#
55 Wall-Ball Shots, 20# / 14#
55 Calorie Row
55 Handstand Push-ups
Opt 2: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 20# / 10#
55 Calorie Row
55 Hand-Release Push-ups
Opt 3: CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)
13-Minute AMRAP:
55 Deadlifts, 135# / 95#
55 Wall-Ball Shots, 14# / 10#
55 Calorie Row
55 Push Press, 65# / 45#