WOD Saturday CrossFit Open – BluPrint Fitness
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WOD Saturday CrossFit Open

27
Feb

WOD Saturday CrossFit Open

Bluprint Fitness – CrossFit

Warm-up

(No Measure)

3 Min Row/Run/Ride

PT/Alt Lunge/Burpee 2×10/10/5 (30s)

Pull +/OH Plate Hold (15+/25+) 2×10/15s (30s)

Conditioning

Opt 1: CrossFit Games Open 16.1 (AMRAP – Reps)

20 Minute AMRAP

25 Ft OH Walking Lunge 95#/65#

8 Bar Facing Burpees

25 Ft OH Walking Lunge

8 C2B Pull-Ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Opt 2: CrossFit Games Open 16.1 Scaled (AMRAP – Reps)

20-Minute AMRAP of:

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Bar Facing Burpees

25 Ft. Front Rack Walking Lunge, 45#/35#

8 Jumping Pull-ups

*Jump over the bar after each burpee

*Mark out lines in 5ft increments for the lunges, every 5ft is 1 rep

Opt 3: Bluprint 16.1 (AMRAP – Reps)

Bluprint’s 16.1 CrossFit Open Option

20-Min AMRAP

25ft Walking Lunge (S-BW, Rx-35/45 Front Rack, Rx+55+/75+ OH)

8 Bar Facing Burpees

25ft Walking Lunge (S-BW, Rx-35/45 Front Rack, Rx+55/75 OH)

8 Pull-Ups (S-Ring Row, Rx-Chin, Rx+C2B)

Mobilize

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