23
May
HOTEL | Week 8 | Block 2
Announcements
The “MURPH” Memorial Day Hero WOD
Date: Saturday, 25 May
Time: 0900 (1 Heat)
Cookout: 1030-12 (Hamburgers and hot dogs will be provided *(Please bring side dish; ie: Coleslaw, egg-salad, fruit etc.)
Gear: Weight vests are limited but available. Athletes consider bringing your own
Rx: Athletes wishing to complete as “Official” Benchmark must have a judge.
Registration: Sign-up with coaches at class
Shirts: Sign-up Gender/Size/Style *(Must participate to sign-up for shirts)
Guests: (Free guest day!) Friends, family, kids, pets all welcome 🙂
Blue Ridge CrossFit – CrossFit
Warm-up
Strength/Conditioning
Accessory/Core (4 Rounds for reps)
CIRCUIT: 40/20 | 4rds
Windmill (R)
Weighted Reverse Hyper
Windmill (L)
Deficit RDL
WT: Athlete Choice
YOGA
Gentle/Restorative (15m)
*Prepare for MURPH ( Saturday WOD )