Metcon

Bluprint Fitness – CrossFit

Warm-up

3 Min Run/Row/Ride

Partner MB Toss 2 Min @ 16/20

PT/SL Glute Bridge/Frog Jump 2×10/10e/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP22

200m Row/Ski

15 Box Jumps (S1-Vertical Jump, S2-AC, Rx-20/24)

400m Row/Ski

15 Squat Thrust

600m Row/Ski

15 MB Thruster (S1-Air Squat to MB, S2-AC, Rx-16/20)

*Record Total Rds + Reps (100m=1 Rep)

Cool Down

Team OH Slosh Pipe Hold 7 Minutes

Teams of 2-4 Switch A.N.

Mobilize

Kneeling Lat Stretch (1 Min Each)

Kneeling Hip Flexor Stretch (1 Min Each)

Foam Roll IT Bands (1 Min Each)