Metcon

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

ROWling 2x168m (Burpee Penalty)

OH Arm Swings/Frog Jump/SL Wall Reach 2×10/10/5e (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

50 Cal Row/Ski

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

30 Cal Row/Ski

20 Alt Lunges @ BW

10 Cal Row/Ski

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder: 2×1-6 (60s Rest)

Mobilize

Kneeling Lat Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Rhomboids (1 Min Each)