SIERRA | Week 8 | Block 2

Blue Ridge CrossFit – CrossFit

Announcements

POOL PARTY 😎 and MOA WOD in recognition of Lee Goldberg 🪓.

August 29th; 0900-1300

Lunch provided by Firehouse Subs 🚨🚨🚨

Please BYOB (no glass) and bring a snack to share. 🍻🍪

Families WELCOME 👨‍👩‍👧‍👦

Address:

199 Stone House Rd

Arden NC 28704

RSVP to the FB group or Heather Knapp (410-253-8494) by August 22.

Warm-up

Strength

Bulgarian Split Squat (2×6/80% | 2×4/85%)

*11m

*Transition: (2m)

Gymnastics

Forward Lunge | Max Effort (2m) (ME/2m)

*Transition: (2m)

Core

Metcon (No Measure)

CIRCUIT | 40/20 | 3rds

Weighted Sit-up

Weighted Hip Bridge

Weighted Flutter Kick

Alternating Superman
*WT: Athlete Choice