KILO

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Metcon (12 Rounds for reps)

EMOM (12)

E: 7 FS (Front Squat)/MW

O: 10 K2E (Knee to Elbow)
*WT: Athlete Choice

*Record WT. in “Notes”

*4m Transition

Core

Metcon (12 Rounds for reps)

Circuit (30/30 | 4rds)

ME/30s MB ABmat Situp

ME/30s Tuck Crunch

ME/30s Hollow Body Hold
*WT: Athlete choice

*Record WT. in “Notes”