WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Rowling 3×89 (Squat Thrust Penalty)

PVC Halo/Lat Lunge/Basic Kip 2×10/5e/10 (30s)

Metcon (AMRAP – Rounds and Reps)

21-Min AMRAP

4 Rounds

20 Pull-Ups (S-Jumping/Ring Row, Rx-Chin, Rx+C2B) – Switch A.N.

20 DB Rack Lunges (S-AC to 20/30, Rx-35+/50+) – Switch Every 10

400m Run – Together

*IF 4 Rounds Finished: MAX Cal Row/Ride/Ski

*Record Total Rounds+Reps

Cool Down

Partner Awkward Carry (400m)

Options: 2 16+ lbs MB/Large Box/1 30+ lbs DB&KB
*Switch A.N. – No Penalty

Mobilize

Foam Roll Lats (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)