WHISKEY | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Superset

Back Squat (4xME/90s | 50%)

Ring Rows (4xME/75s)

Weighted Hollow Body Flutter Kick (4xME/60s | WT: Athlete choice)

Metcon

Metcon (Time)

10,9,8,7,6…

Burpee

AKS 24/16kg