BENCHMARK/DELAOD Week

Blue Ridge CrossFit – CrossFit

Instructional

*Benchmark/Deload week.

*All Benchmarks MUST be judged.

*(Video submission for athletes working remote)

*Any recorded numbers without judge or video will NOT be accepted

Warm-up

Athlete Choice: (7m)

Benchmark/Strength

Shoulder Press (Establish 1RM)

(12m)

Back Rack Reverse Lunge (Establish 1RM)

(18m)

Benchmark Gymnastics

Air Squat | Max Effort | 3m (ME/3m)