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

Strength

Bench Press (4×4/MW | TEMPO | 3331
)

(12m)

Transition: (2m)

Accessory

Dumbell Chest Fly (3xME/50s)

Rest: (70s) between sets

Metcon

Metcon (No Measure)

CIRCUIT | 60/30 | 3rds

DB Floor Press

DB Flutter Kick

DB BOR

DB Hip Bridge
WT: Athlete choice

*GO SLOW. GO HEAVY