HOTEL | Block 3 | Week 12 (Final Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Bent Over Row (3×5/MW)

(8m)

Gymnastics

CIRCUIT: 45/75s | 3rds

Declined Pushup (3xME/45s)

Rest: (75s) Between sets

Conditioning

Strength Circuit (No Measure)

CIRCUIT: 40/20 | 4rds

DB Chest Fly

DB Cossak Squat

DB Upright Row

DB SRDL
WT: MW (Athlete Choice)