GOLF | Block 3 | Week 11

Announcements

• 2024 CrossFit Games Open registration is live:

https://games.crossfit.com/register/open

CF Open March Schedule:

Week 2:

Friday: 08 March: No scheduled classes

Saturday, 09 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Week 3:

Friday: 15 March: No scheduled classes

Saturday, 16 March: 0800 Open Gym | 0900 CF Open (Run in heats)

Blue Ridge CrossFit – CrossFit

Instructional

“GOLF” Cycle | Block 3 | Week 9

This cycle will integrate max effort work-ups to drop-sets as well as accommodate for the CF Open

Warm-up

Strength

(9m)

Shoulder Press (3×6/workup to MW)

Strip final set

Metcon

Metcon (AMRAP – Rounds and Reps)

(20m)

10 rds of “CINDY” (Buy-in)

Then: With remaining time:

AMRAP

5 G2S 155/105#

10 HSPU

15 ABmat Situps

20 Forward Lunge L/R=2