WHISKEY | Week 4 | Block 1

Blue Ridge CrossFit – CrossFit

Warm-up

Superset

Wide Grip Bent Over Row (4xME/90s | 50%)

Incline Hip Bridge (Extension) (4xME/75s)

Lateral Bar Hop (4xME/60s | L/R=2)

Metcon

Metcon (AMRAP – Rounds and Reps)

(11m)

8 Front Rack Forward Lunge 95/65# L/R=2

7 Bar Facing Burpee

6 HSPU