WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Partner MB Toss 3 Minutes (14+/16+)

PT/Air Squat/Burpee 3×15/10/5 (30s)

Conditioning

Team Pass the Rock AMRAP (4-5 Athlete Teams) (AMRAP – Reps)

30 Minutes

Station 1: 400m Run

Station 2: Airdyne Sprint (For Calories)

Station 3: Single KB Hold (30+/50+)

Station 4: Wall Ball (For Reps-14+/16+)

Switch Every 400m

Record Total Reps (Cals + Reps)

Cool Down

Pilates Sit-Up (2-3×10 *1 Min Rest)

Mobilize

Foam Roll Quads

Standing Calf Stretch

Wall Stretch