“HELENE” | Block 3 | Week 11

Announcements

Holiday Schedule:

*Christmas:
Monday, 23 Dec: Normal Schedule
Tuesday, 24 Dec: (Christmas eve) 0900
Wednesday, 25 Dec: (Christmas Day) No scheduled classes
Thursday, 26 Dec: 0900
Friday, 27 Dec: 0900
Saturday, 28 Dec; 0900
*New Years:
Monday, 30 Dec: (Normal Schedule)
Tuesday, 31 Dec: (New Years eve) 0600, 0830, 1200
Wednesday, 01 Jan: (New Years Day) 0900

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Shoulder Press (4×4/90% | 1xME/70%)

(12m)

*Compare to Week 10

Core

Core Circuit (4 Rounds for reps)

TABATA: 20/10 | 4rds

SA Russian KBS L/R/L/R

KB Snatch L/R/L/R

Wind Mill L/R/L/R

KB Flutter Kick 4count
WT: Athlete Choice

Gymnastics

Flexed Arm Hang (Time)