Labor Day | Home WOD

Announcements

Labor Day weekend Schedule:

31 August, Saturday: Normal scheduled

02 September, Monday (Labor Day) No scheduled classes

03 September, Tuesday: Normal schedule

Blue Ridge CrossFit – CrossFit

Metcon

WOD #1:

(No Equipment)

Metcon (AMRAP – Rounds and Reps)

(10m)

100m Run

10 Pushup + Shoulder Tap

20 Lunges

10 V-ups

20 Plank Jacks

Rest: (4m)

( 8m)

50m Run

16 Flutter Kick

8 Jumping Squat

16 Seal Jack

8 Pike Pushup + Shoulder Tap

Metcon

WOD #2:

(KettleBell)

Metcon (AMRAP – Rounds and Reps)

(24m)

14 Mountain Climber

12 AKS

10 Cossack

12 SDHP

10 Body Builders
*BB: (Pushup + Plank Jack + Squat Thrust)

Metcon

WOD #3

(SandBag)

Metcon (AMRAP – Rounds and Reps)

(24m)

50m SB Farmer Carry

12 SB Pushup + Knee Tuck

24 Lateral SB Hop

10 SB Clean

20 SB Squat