LIMA | Week 12 (Final Week)

Blue Ridge CrossFit – CrossFit

Warm-up

Instructional

Either Self Defense or Mobility (Coaches Choice)

Skill

Self Defense basic movement patterns & strikes

Conditioning

Metcon (4 Rounds for reps)

EMOM | 12 | 4rds

ME/30s Bent Over Row

ME/30s Alternating Forward Lunge L/R=1

ME/30s Russian Twist L/R=1
*BOR WT: Males: (Bodyweight)

Females: (75% Bodyweight)

*RT WT: Athlete Choice