1
Jan
CHARLIE | Week 1 | Block 1
Announcements
2023 CrossFit Open registration is live!
Registration:
https://games.crossfit.com/open
Blue Ridge CrossFit – CrossFit
Instructional
Week 1 |Day 1 |
This blockwill integrate isolatedpowerlifting, gymnastics and generalmetabolic conditioning.
Warm-up
Strength
Bench Press (4×4/MW | TEMPO | 3331
)
(12m)
Transition: (2m)
Gymnastics
Strict Ring Dips (1xME/60s)
Metcon
Metcon (AMRAP – Rounds and Reps)
(8m)
5 Deck Squat
7 SA KB Hang Cluster 55/35#
9 C2B