WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner MB Toss 3 Minutes @ 16/20

PT/Shin Box Rotation/Burpee 2×10/10total/5 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 23-Min AMRAP (Teams of 2-3)

Team 400m MB Transfer (14+/20+) – Switch A.N.

12/18 Team Sumo DL (S-55/75, Rx-95/135, Rx+115+/185+) – Switch Every Rep

20/30 Burpee Bar Hops (Squat Thrust Bar Hop If Competed In Throwdown) – Switch A.N.

Record Team Name/Rds + Reps

Cool Down

Partner High Plank/Wall Sit (5-7 Minutes)

*Switch A.N.

Mobilize

Foam Roll Adductors

Chest Stretch

Wall Stretch