Metcon

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner Butt Kick + Sprint 2 Min (Partner Rest)

PT/TMC/Vertical Jump 2×10/10/5 (No Rest)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

300m Run (Out Door L – Wood – Grand – Back)

15 Air Squats (use MB if needed)

10 Burpees

5 Box Jump Overs (S-AC Step Over, Rx-20/24)

*Record Rds + Reps

Cool Down

Partner Box Carry 3-5 Min

*Switch Every Glap

Mobilize

Chest Stretch (1 Min Each)

Pigeon Pose (1 Min Each)

Foam Roll Adductors (1 Min Each)