WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Partner MB Bear Crawl + Transfer 3 Min @ 16/20

PT/TMC/Frog Jump 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Reps)

Team 25 Min AMRAP (2-3 Athletes)

25 Minutes to Complete:

2 Rounds

600m Run

40/60 Wall Ball (S-AC MB Thruster, Rx-16/20)

30/45 T2B (S-HKR)

20/30 Power Cleans (S-55/75, Rx-65/95, Rx+95+/135+)

10/15 Push-Ups (S-Neg2Knee/Elevated, Rx-C2F, Rx-HSPU)

IF Athlete Finishes 2 Rounds – MAX Cals on Erg

*Record Total Reps (1 Round=106 Reps)

*Switch A.N.

Mobilize

Lax Ball Lying Trap Smash (1-2 Spots/10 Movements Each Side)

Foam Roll Quads (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Chest Stretch (1 Min Each)