H:1

Blue Ridge CrossFit – HDS-Hybrid Athlete

Warm-up

3 rounds : 1 Mins Rest

5 Pull Ups

10 Press Ups

15 Squats

Bench press (5/3/2/1/1)

5 Sets to building one rep max. 2 mins rest between sets.

Single Arm DB Floor Press

5 Sets of 10 Reps.

One arm at a time. Control the weight down until elbow touches floor then drive up, keep core tight thoughtout. Rest 90 seconds between sets.

Metcon (Time)

2000m Row

Cooldown

Foam Rolling and mobility