H6

Blue Ridge CrossFit – HDS-Hybrid Athlete

Metcon (No Measure)

“Bench Day”
5 Rounds. 2 mins Rest between rounds

10 reps Bench Press 65% 1RM

10 Decline DB Press 45lbs DB (feet on bench hips raised)

10 DB Floor Press 45lbs DB

10 DB Floor Flyes 25lbs DB

Metcon (AMRAP – Rounds)

“Death By Press Ups”
Every Minute Add 1 Press Up. Start on 5 Press Ups.

Go until you fail.

Metcon (No Measure)

Core
4 Rounds. Rest 90secs between Rounds.

10 Toes to Bar

10 Knee Raises

1 Min V-sit hold