LIMA | Week 11

Blue Ridge CrossFit – CrossFit

Warm-up

Core

Metcon

Metcon (3 Rounds for reps)

EMOM | 12 | 3rds

ME/30s Windmill (R)

ME/30s Crossover Hanging Knee Raise (R)

ME/30s Windmill (L)

ME/30s Crossover Hanging Knee Raise (L)
*Repeat for 3rds (12m)

*Record WT. in “Notes”

*3m Transition

Accessory

Metcon (4 Rounds for reps)

EMOM | 16 | 4rds

ME/30s DB Chest Press

ME/30s DB Bent Over Row

ME/30s Ring Pushup

ME/30s Ring Row
*Repeat 4rds (16m)

*Record WT in “Notes”