Metcon

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Speed Ladder Drills: 2x High Knee/3 Hop + Single/2in2out Hop

PVC Halo/SL Glute Bridge/Burpee 2x8e/5e/3 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

5 Push-Ups (S-Knee/Elevated, Rx-C2F)

10 Alt DB Snatch (S-AC, Rx-20/30, Rx+35/50)

15 Air Squats (to appropriate MB Ht)

400m Run

*Record Total Rds + Reps

Cool Down

Partner 400m OH Plate Carry @ 15+/25+

Switch A.N.

Mobilize

Banded OH Stretch (1 Min Each)

Lying Hip I/R Stretch (1 Min Each)

Lax Ball Front Shoulder Smash (1 Min Each)