WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Bent Over Row (4×8/60%) E2MOM Gymnastics V-up (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Reps) (9m)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (4×12/50% | E2m15s) *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/45s | 3rds) *... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×11/50% | E2m15s) Accessory DB Goblet Lunge (3xME/45s | 3rds) WT: MW (Athlete Choice) Rest: (45s)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×11/50% | E2M15s) Accessory SA DB Hammer Curl (3xME/45s) CIRCUIT: 45/45 | 3rds WT: Athlete Choice (MW)... Read More

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (30m) 60 Double-Under 20... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Rack Reverse Lunge (4×10/55% | E2m15s) EOMOM *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/40s | 3rds)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×10/55% | E2m15s) Accessory DB Goblet Lunge (3xME/40s | 3rds) WT: MW (Athlete Choice) Rest: (40s)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×10/55% | E2m15s) Accessory Dumbell Skull Crushers (3x40s/ME | 3Rds) WT: MW (Athlete Choice) Rest: (40s)... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×10/55%) E2m15s Accessory Goblet Cossack Squat (3xME/40s) CIRCUIT: 40/40 | 3rds WT: MW (Athlete choice) Metcon... Read More

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×10/55% | E2M15s) Accessory SA DB Hammer Curl (3xME/40s) CIRCUIT: 40/40 | 3rds WT: Athlete Choice (MW)... Read More