Metcon | BluPrint Fitness
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Metcon

4
Apr

Metcon

Bluprint Fitness – METCON

Warm-up

3 Min Run/Row/Ride

Partner Bear Crawl + Sprint 2 Min (Partner Rest)

PVC Halo/TMC/Basic Kip 2x10e/10/10 (30s)

Conditioning

Metcon (AMRAP – Rounds and Reps)

AMRAP20

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

20 Plank Tap-Out (Stay Square)

20 Alt Lunge @ BW

20 Cal Row-Ride-or-Ski

*Record Total Rds + Reps

Cool Down

Partner Side Bridge Ladder 3×1-5 @ Slow Tempo (60s)

Mobilize

Bully Stretch (1 Min Each)

Pigeon Pose (1+ Min Each)

Lax Ball Standing Trap Smash (1 Min Each)

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