WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

You’ve Been Served 3 Minutes (5 Burpee Penalty)

PT/TMC/Squat Jump 2×10/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

20-Minute AMRAP

20 Power Cleans (S-AC to 65/95, Rx-95+/135+) – Switch Every 2 Reps

20 Ball Slam Bar Hops (S-AC, Rx-16+/20+) – Switch Every 5 Reps

400m MB Transfer (Same MB Used Above) – Switch A.N.

*Record Team Name/Rds + Reps

Cool Down

DB Bear Crawl (2-3xGLap @ BW to 30 lbs )

*1.5 Min Rest

*Plank Position Staying Square The ENTIRE TIME

Mobilize

Lax Ball Standing Trap Smash (1 Min Each)

Foam Roll Quads (1 Min Each)

Lying Hamstring Stretch (1+ Min Each)