GOLF | Block 3 | Week 9

Announcements

• 2024 CrossFit Games Open registration is live:

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

14th annual CF Open begins Feb. 29

• Fresh cooked meal delivery:

Asheville Pro Kitchen

40% off first 4 weeks

Code: BLUERIDGE40

https://ashevilleprokitchen.com

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

(14m)

Metcon

Deadlift (3×8/MW)

Workup to heavy set of 8 then strip final set

Metcon (4 Rounds for reps)

CIRCUIT: 30/30 | 4rds

HSPU

WallBall Shots 20/14#

MB Scissor Kick L/R=1

KB SDHP 24/16kg