BENCHMARK WEEK

Blue Ridge CrossFit – CrossFit

TEST WEEK:

*Athletes will establish benchmarks on Power lifts, “Girl WOD’s” and stamina.
*All lifts must be witnessed and METCONS judeged and recorded.
*Numbers will be applied to “TANGO” cycle!

Warm-up

*Athlete Choice: (6m)

Benchmark/Strength

Bench Press (Establish 1RM)

(10m)

Deadlift (Establish 1RM)

(10m)

Gymnastics

ABmat Situps | Max Effort/3m (ME/3m)