LIMA | Week 11

Blue Ridge CrossFit – CrossFit

Warm-up

Mobility

Shoulder (15m)

Metcon

METCON (A)

Metcon (AMRAP – Rounds and Reps)

(6m)

60s Full Plank

10 AKS (American KB Swing) 24/16kg
*REST: (3m) Then: METCON B

Metcon

METCON (B)

Metcon (AMRAP – Rounds and Reps)

(5m)

45s 1/2 Plank

8 RKS (Russian KB Swing) 24/216kg