GOLF | Block 1 | Week 1 | Day 3

Announcements

• January Challenge:

Choose one for 30 days

1. “Dry January” (No Alcohol)
2. “AB30” (Animal Based nutrition)
3. “Take in” (No take out/fast food)

• BRCF Longsleeve Shirts:

*Order closed

• LED-slinger Shirts:

*Shirts are in

• MOA WOD:

“Hammer’n Hank”

Saturday, January 6th, 0900

Acknowledging Fall Most Outstanding Athlete Dr. Hank Johnson

Blue Ridge CrossFit – CrossFit

Instructional

GOLF cycle:

Block one will segregate strength from METCONS.

Warm-up

Strength

(10m)

Bent Over Row (4,6,8,10/MW)

Gymnastics

Ring Row | Max Effort (3min) (1xME/3m)

Strength

(14m)

Deadlift (4,6,8,10/MW)

Gymnastics

MB Reverse Lunge (AMRAP – Reps)

1xME/3m | L/R=2

(Front Rack MB)