Announcements

2023 CrossFit Open:

Workout #1

*FRIDAY NIGHT LIGHTS!

Date: 2/17

Time: 1800

Workout #2

Saturday

Date: 2/25

Time: 0930

Workout #3

Saturday

Date: 3/4

Time: 0930

Registration:

https://www.crossfit.com

Blue Ridge CrossFit – CrossFit

Warm-up

CONDITIONING (No Measure)

Teams of 2

M0-5:

ME/ABmat Situp

*Partner:Holding Full Plank

M5-10:

ME/Air Squat

*Partner: Holding 1/2 Plank

M10-15:

ME/Reverse Hyper

*Partner Holding Reverse Plank

M15-20:

ME/Reverse Lunge

*Partner Holding Hollow Body Hold
Both athletes working. Can only work while partner is in hold.

*Stay slow and controlled, focus on core stabilization, and quality movement.