WOD Saturday CrossFit Open
Bluprint Fitness – CrossFit
Warm-up
(No Measure)
3 Min Row/Run/Ride
PT/Alt Lunge/Burpee 2×10/10/5 (30s)
Pull +/OH Plate Hold (15+/25+) 2×10/15s (30s)
Conditioning
Opt 1: CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Walking Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Walking Lunge
8 C2B Pull-Ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Opt 2: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)
20-Minute AMRAP of:
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Bar Facing Burpees
25 Ft. Front Rack Walking Lunge, 45#/35#
8 Jumping Pull-ups
*Jump over the bar after each burpee
*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep
Opt 3: Bluprint 16.1 (AMRAP – Reps)
Bluprint’s 16.1 CrossFit Open Option
20-Min AMRAP
25ft Walking Lunge (S-BW, Rx-35/45 Front Rack, Rx+55+/75+ OH)
8 Bar Facing Burpees
25ft Walking Lunge (S-BW, Rx-35/45 Front Rack, Rx+55/75 OH)
8 Pull-Ups (S-Ring Row, Rx-Chin, Rx+C2B)