WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/run/ride

Partner Sprint Relay 3 Min

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

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner 22-Min AMRAP (Teams of 2-3)

4 Synced TGU (S-BW to 15/25, Rx-20/30, Rx+30+/40+)

10/15 Front Squats (S-35-55/55-75, Rx-65/95, Rx+95/135) – Switch Every 2 Reps

20/30 Beast Bear Crawls – Switch Every 5 Reps

40/60 Cal Row – Switch Every 10 Cals

*Record Total Rds + Reps

Cool Down

Partner Kneeling Oblique Toss (2x10e @14/16 *1 Min Rest)

Mobilize

Foam Roll Adductors (1 Min Each)

Foam Roll IT Bands (1 Min Each)

Chest Stretch (1 Min Each)

Wall Stretch (1+ Min Each)