WOD

Blue Ridge CrossFit – CrossFit Metcon (Time) 5 Rounds. 35lbs Ruck400m Run 25 Press Ups 50 OH Squats 200 Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Superset 10s Rest between exercises 75s Rest between sets Shoulder Press (4xME/60s) WT: 60% Flutter Kick (4xME/45s) L/R=1 Russian KettleBelll Swing (4xME/30s) WT: Athlete Choice Transition: (4m) Metcon Metcon (Time) 10,8,6,4,2 Skater Bound L/R=1 Vup Pistol L/R=2 Strict HSPU

Blue Ridge CrossFit – CrossFit Warm-up Superset Rest: (10s) between exercises Rest: (75s) between sets Deadlift (4xME/60s (60%) Push-ups (4xME/45s) Double-Unders (4xME/30s) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 4 Devils Press 50/35# 12 WallBall Shot 20/14#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 4 Rounds. 25lbs Vest400m Run 25 Pull Ups 50 Press Ups 75 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Mile Ruck. 35lbsFor Time Metcon (Time) Bodyweight Finisher50 Press Ups 50 Squat Jumps 50 Kick Throughs 100 Walking Lunges 200 4-Count Flutter Kicks

Blue Ridge CrossFit – CrossFit Benchmark WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats*2 Heats | All athletes judged *Transition: (5m) Benchmark Gymnastics ABmat Situps | Max Effort/3m

Blue Ridge CrossFit – CrossFit Warm-up Instructional Week 2 (M-W)of Benchmarks will include Gymnastics and Girl WODs. “WHISKEY” Cycle begins Thursday 01 July. Benchmark WOD Grace (Time) For Time: 30 Clean and Jerks, 135# / 95#*2 Heats. All athletes judged. (Video submissions for athletes from home or remote) *CAP: (6m) *(3m) Transition between heats *(5m) Rest before Gymnastics Benchmark Gymnastics Pullup | Max Effort (3min) *2 Heats. All athletes judged

Blue Ridge CrossFit – HDS-Hybrid Athlete