WOD Saturday CrossFit

Bluprint Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Run/Row/Ride

Team Plate Relay x 2

KB Ribbon/Shin Box Rotation/Burpee 2×12/10/8 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

22-Minute AMRAP

50/75 Cal Row/Ride

50/75 DUBS (S-150/225 Singles)

50/75 Wall Ball Shots (S-AC, Rx-16/20)

50/75 Power Cleans (S-Bar to 55/85, Rx-65/95)

*Record Total Rds + Reps

Cool Down

Team Ring Plank (5-7 Minutes *Switch A.N.)

Mobilize

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

Forearm Chest Opener (1 Min Each)

Wall Stretch (1 Min Each)