WOD

Blue Ridge CrossFit – CrossFit Instructional Final Week of Block 1 Warm-up Strength (27m) Back Squat (3×12@ 57.5%) Front Squat (3×[email protected]%) Overhead Squat (3×[email protected]%) Conditioning Sprintwork 100m | 75m | 50m Sprint (Time) 100m Sprint Score Reps Hillsprint (3x) 100m | 75m | 50m | 25m Rest: (90s) Between sets

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (3rds) A) (3m) ME 2A KB Farmer Walk 24/16kg (3m) AMRAP 20 WBS 15 MB Pushup 10 Pullup B) (3m) ME MB Run (3m) AMRAP 20 MB Headshot 15 Decline MB Pushup 10 T2B MB: 20/14# Rx+: Body Armor/Vest/RuK 20/14# * Both athletes moving on FW and MB Run (1 With wt) | 1 Athlete working on AMRAP *Score: Distance as 1 Rep every 25m

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (3×12/55%) Sumo Deadlift (3×10/65%) Romanian Deadlift (RDL) (3×8/75%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m Rest: (90s) Between sets

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (3×12/55%) Close Grip Bench Press (3×10/65%) Reverse Grip Bench Press (3×8/75%) Conditioning Assault/ECHO Bike | Sprint work (2 Rounds for reps) ME 12,10,8 CAL Rest: (90s) between sets

Blue Ridge CrossFit – CrossFit Warm-up Metcon (2 Rounds for reps) (3m) AMRAP 25 CAL Bike (Buy-in) Then: (With remaining time) ME BB Pushup + Deadlift 155/105# Rest: (3m) (3m) AMRAP 25 CAL Row (Buy-in) Then: (With remaining time) ME Clean 135/95# Rest: (3m) *RepeatWT: Start 60% of Clean 1RM

Blue Ridge CrossFit – CrossFit Warm-up Strength (27m) Back Squat (3×12@ 55%) Front Squat (3×10@65%) Overhead Squat (3×8@75%) Conditioning Sprintwork 100m Sprint (AMRAP – Reps) Hillsprint (3x) 100m | 75m | 50m Rest: (90s) Between sets

Blue Ridge CrossFit – CrossFit Warm-up Strength (27m) Back Squat (3×12@ 55%) Front Squat (3×10@65%) Overhead Squat (3×8@75%) Conditioning Sprintwork 100m | 75m | 50m Sprint (3 Rounds for time) 100m Sprint Score Reps Hillsprint (3x) 100m | 75m | 50m Rest: (90s) Between sets

Announcements OUT OF THE BOX! Join us for the first “OTB” This Saturday, 4/13 Time: 0900 Location Fletcher Park *Note there WILL be Open Gym at the Box 0730-0830 **Athletes will not need any equipment just water bottle Blue Ridge CrossFit – CrossFit Instructional “Out of the Box” Spring Series | Week 1 *Todays class will be conducted of-site: Bill Moore Community Park Location: Fletcher Community Park (85 Howard Gap Rd, Fletcher, NC 28732) Time: 0900 Specs: Athletes meet at the covered picnic pavilion. No equipment required. (Dress warm for outdoor gear and bring water bottle.) **Athletes can bring a vest if you like Out of the Box | Week 1 (AMRAP – Rounds and Reps) OTB | 1