WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 min row/gym jog

Partner Burpee Ladder 2×1-5 (60s)

PVC Halo/Air Squat/Pull + 2x5e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Team 30-Minute Work Capacity (2-3 Athletes)

4RFT

400m Run

30/45 Box Jumps (S-Athlete’s Choice, Rx-20/24, Rx+)

20/30 Thrusters (S-35/55, Rx-55/75, Rx+65+/95+)

10/15 Pull-Ups (S-20/30 Jumping, Rx-Chin, Rx+Muscle Up)

30 Minute Time Cap

IF Team Finishes Before 30 Minute: MAX Calorie Row

Record Rds + Reps

Mobilize

Foam Roll IT Bands

Wall Stretch

Forearm Chest Opener