WOD

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (28m) 56 Flutter Kick L/R=2 28 Criss-Cross 14 WallBall Shot 20/14# 07 Pullup 400m Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×4/80%) (7m) Front Squat (4×4/80%) (11m) Gymnastics Handstand Push-ups (3xME/60s) Rest: (60s) between sets Cossak Squat (3xME/60s) Rest: (60s) between sets

Blue Ridge CrossFit – CrossFit Warm-up A: Metcon (Time) 50mRun 10 Pullup 10 T2B Rest (3m) 50m Run 10 C2B 10 K2E Rest (3m) 50m Run 10 BMU 10 HKR 100 ABmat Situp

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpee Tuck Jumps Reverse Lunge To High Knee (each leg) Walk Outs Diamond Press Ups 10 Count Flutter Kicks

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 24 Min EMOM 60lbs Sandbag4 Ground To Shoulder 4 Rows 4 Cleans Metcon (Time) 10*400m1:1 Work:Rest

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×4/80%) (10m) Back Squat (4×4/80%) (12m) Transition: (3m) Gymnastics Strict Ring Dips (3xME/60s) Rest: (60s) between sets Pistols (3xME/60s (Alternating reps)) Rest: (60s) between sets

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Metcon (Time) 100 Stone G2S/SB OH Hold *200m Run every 10 reps2 Athetes working. 1 Athlete holding SB OH/1 Athlete on Stone *Both athletes run WT: Stone: 100/75# SB: 45/30# *CAP: 35m

Blue Ridge CrossFit – CrossFit Warm-up Conditioning A:: Metcon (AMRAP – Rounds and Reps) (5m) 5 SDHP 95/65# 5 HSPURest: (5m) B:: Metcon (AMRAP – Rounds and Reps) (6m) 6 Front Squat 135/95# 6 Box Jump 30/24″Rest: (6m) C: : Metcon (AMRAP – Rounds and Reps) (7m) 7 Floor Press 185/120# 7 C2B