WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Speed Ladder Drills: 2xHigh Knee Single In/3 Hop + 2 In Each/Free Style Ball Catch

PT/OHS/Burpee: 2×15/10/5 (30s)

Conditioning

Metcon (Time)

For Time (2-3 Athletes)

Cash In: 1000m Row

3 Rounds

10/15 Thruster – Switch Every Rep

20/30 Squat Thrust Bar Hop – Switch Every 5 Reps

400m Run – Run Together

Cash-Out: 1000m Row

*Teams of 3 Complete 1500m Row Cash-In/Cash-Out

*Record Time

Cool Down

Team Farmer Carry (600m @ 30+/50+ )

KBs Or DBs
*Switch A.N.

Mobilize

Foam Roll Lats (1 Min Each)

Lax Ball Forearm Smash (1 Min Each)

Wall Stretch (1 Min Each)