ALPHA | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Reverse Grip Bench Press (4×10/65%)

(13m)

Transition: (4m)

Conditioning

Metcon (5 Rounds for time)

50m Sprint

Rest: (60s)

100m Sprint

Rest: (2m)

200m Sprint

Rest: (3m)

300m Sprint

Rest: (4m)

400m Sprint