WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Bear Crawl + MB Transfer 3 Minutes @ 16/20

PT/Shin Box Rotation/Air Squat 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

23-Min Team AMRAP (2-3 Athletes)

10 DL (S-95/135, Rx-135+/185+) – Switch Every Rep

20 Squat Thrust Bar Hop (S-Step Over) – Switch Every 5 Reps

30 Wall Ball (S-AC MB Thruster, Rx-16/20)

400m MB Transfer (S-AC, Rx-16/20) – Switch A.N.

*Record Total Rds + Reps

Cool Down

Sled Curls (2-3xGLe @ 15+/25+ (Rest A.N.))

Pull Sled Across Floor Using Bicep Curl Motion

Mobilize

Lax Ball Forearm Smash (1 Min Each)

Foam Roll Quads(1 Min Each)

Kneeling Hip Flexor Stretch (1+ Min Each)