WOD Saturday CrossFit – BluPrint Fitness
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WOD Saturday CrossFit

18
Mar

WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 min row/gym jog

Partner Sprint + Back Pedal 3 Minutes

PT/Air Squat/Push-Up 2×15/10/5 (30s)

SL Wall Reach 2x5e (30s)

Conditioning

Opt 1: CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Opt 2: CrossFit Games Open 16.4 Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 20# / 10#

55 Calorie Row

55 Hand-Release Push-ups

Opt 3: CrossFit Games Open 16.4 Masters 55+ Scaled (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 135# / 95#

55 Wall-Ball Shots, 14# / 10#

55 Calorie Row

55 Push Press, 65# / 45#

Mobilize

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