Metcon

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min 16/20

KB Ribbon/Frog Jump/Basic Kip 2×10/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

Partner AMRAP20

8 Sit-Ups

8 DB Hang Clean & Jerk (S1-AC, S2-20/30, Rx-35+/50+)

8 Cal Row

*Switch Every Completed Round

*Record Team Name/Rds + Reps

Cool Down

Partner 600m Awkward Carry (10 Plank Tap Out Switch Penalty)

Options: Large Box/2 Large MBs

Mobilize

Kneeling Forearm Stretch (1 Min Each)

Lying Hamstring Stretch (1 Min Each)

Foam Roll Adductors (1 Min Each)