HOTEL | Week 3 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

(27m)

Back Squat (3×12@ 55%)

Front Squat (3×10@65%)

Overhead Squat (3×8@75%)

Conditioning

Sprintwork

100m | 75m | 50m Sprint (3 Rounds for time)

100m Sprint

Score Reps

Hillsprint (3x)

100m | 75m | 50m

Rest: (90s) Between sets