ALPHA | Block 1 | Week 1 | day 1

Blue Ridge CrossFit – CrossFit

Instructional

This block will integrate daily strength components integrated with metabolic conditioning

Warm-up

Strength

Wide Grip Bench Press (4×10/65%)

(14m)

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

8 2A DB Snatch

10 DB Goblet Squat

12 DB Deficit Pushup
WT: 55/35#