WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Partner Sprint Relay 3 Minutes

PT/Air Squat/Burpee 3×15/10/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team Filthy 50 Variation (Teams of 2-3)

25 Minute AMRAP

50 Box jump (S-Athlete’s Choice, Rx-20/24, Rx+24/30)

50 Pull-Ups (S-Ring Row, Rx-Chin, Rx+C2B)

50 DU’s (S-100 Singles)

50 Walking Lunges (Total)

50 T2B (S-KTE/HKR)

50 Push Press (S-35/45 Rx-55/75, Rx+65+/95+)

Teams of 3 – Add 25 Reps to Each Movement Above

Total Team Reps Listed Above

Record Total Rds + Reps

Mobilize

Chest Stretch

Wall Stretch

Pigeon Stretch