WOD Saturday Trodo Open

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride/jump rope

Team Squat Thrust Ladder 2×1-5 (No Rest)

Jumping Jacks/TMC/Frog Jump 2×15/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

Trodo Open Workout (Teams of 4)

14-Min AMRAP

Station 1: Row (Max Cals)

Station 2: G2OH (S-AC, Rx-65/96)

2 Athletes Work – 2 Athletes Rest

2 Burpee Bar Hop Buy In Each Time Going Into G2OH

Record Total Team Cals + G2OH Reps

Cool Down

Team Static Hold (8 Minutes)

Team Rotates Between Holds Switching As A Unit
High Plank/Wall Sit/Sky Dive/Goblet Hold 35+/50+

Mobilize

Foam Roll Quads (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)