LIMA | Week 12 (Final Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Core

Metcon (3 Rounds for reps)

EMOM | 9 | 3rds

ME/40s SL V-up L/R=1

ME/40s Alternating Rev. Hyper L/R=1

ME/40s MB Rev. Toss L/R=1
WT: Athlete Choice

*4m Transition

Strength

Metcon (4 Rounds for reps)

EMOM | 12 | 4rds

ME/30s Bench Press

ME/30s Air Squat

ME/30s Russian Twist L/R=1
*BP: Men (Bodyweight) Women (.75% Bodyweight)

*RT: WT. Athlete Choice