ALPHA | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Deadlift (3×12/57.5%)

Sumo Deadlift (3×10/67.5%)

Romanian Deadlift (RDL) (3×8/77.5%)

Conditioning

Sprintwork

125m Row (Time)

Full Drag Damper
125m/100m/75m/50m

Rest: (90s) Between sets