LIMA | Week 9

Blue Ridge CrossFit – CrossFit

Warm-up

Core

Metcon (4 Rounds for reps)

EMOM | 12 | 4rds

30s/ME MB ABmat Situp

30s/ME MB Glute Bridge

30s/ME MB Russian Twist

*Repeat 4 Total rds.
WT: Athlete Choice

Metcon

METCON (A)

Metcon (AMRAP – Rounds and Reps)

(7m)

11 AKS (American KB Swing) 24/16kg

40′ SA KB Walking Lunge 24/16kg
*Lunge: Suitcase Carry

*Rest: (6m)

Metcon

METCON (B)

Metcon (AMRAP – Rounds and Reps)

(7m)

11 RKS (Russian KB Swing) 24/16kg

30′ SA OH KB Walking Lunge 24/16kg
*Lunge: Single Arm Overhead Carry