WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell Shrug (4×6/80% ) (8m) Transition: (3m) Metcon (Time) (5rds) 25′ Front Rack Walking Lunge 55/35# 10 Push Press 55/35# 25′ Suitcase Walking Lunge 55/35# 10 Vup

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bent Over Row (4×6/80%) *(8m) *Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (23m) 25 OH Slamball 30 Lateral Slamball 35 Chest Slamball (Buy-in) Then: (With remaining time) “CINDY”

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 25lbs Vest200m Walking Lunges 25 Press Ups 20 Burpees 12 Pull Ups 90 Secs Plank 400m Run

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Buddy WOD 🙂 Metcon (AMRAP – Rounds and Reps) (36m) 96 Partner MB Situp 192 MB Chest Pass (Buy-in) Then: (AMRAP) 6 Tire Flip 12 Tire Jump 24 Tipe Pushup 48 Double under*Both Athletes working on Buy-in *1 Athlete working on AMRAP

Blue Ridge CrossFit – CrossFit Warm-up Strength Bulgarian Split Squat (4×6/80%) (14m) Transition: (4m) Metcon Metcon (16 Rounds for time) EMOM | 4rds 10 Cal Bike 15 Box Jump 10 Hang Power Snatch 95/65# 15 T2B

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (4×6/80%) (15m) Transition: (4m) Metcon Metcon (10 Rounds for time) EOMOM 100m Dash

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Vest10 Burpee Pull Ups 10 Spiderman Press Ups 20 Lateral Lunges 20 Leg Raises 90 Secs Plank

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