WOD

Blue Ridge CrossFit – HDS- Tactical Strength Strength Bent Over Row (ME (5m)) *Athlete has 5m to move as much wt. as possible. WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. Accessory Incline DB Row (ME/4m) WT: Athlete choice Gymnastics Strict Pull Up (ME/3m) Conditioning Metcon (Time) (5rds) 5 Tire Flip 10 SB G2S Slam

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21/15/12/9/5 Reps. 45lbs Sandbag.Power Cleans Burpee Bag Throws Grounds to Shoulder Lateral Throws Press Ups Metcon (Time) 3 * 1 Mile Run3-5 Mins Rest.

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2X6/80% | 2X4/85%) *(14m) *Transition: (2m) Gymnastics Incline Hip Bridge (Extension) (ME/2m) Incline: Athlete choice Metcon Metcon (AMRAP – Reps) (3m) WallBall Shot 20/14# Rest: (2m) (2m) Burpee to Bar Rest: (1m) (1m) KB Thruster 24/16#

Blue Ridge CrossFit – CrossFit Warm-up Benchmark WOD Crossfit Games Open 19.5 (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 95lb/65lb Chest-to-bar pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time) 33-27-21-15-9 reps for time of: Thrusters 65lb/45lb Jumping pull-ups Time cap: 20 minutes Crossfit Games Open 19.5 Masters Scaled (55+) (Time) 33-27-21-15-9 reps for time of: Thrusters 45lb/35lb Jumping pull-ups Time cap: 20 minutes

Blue Ridge CrossFit – CrossFit Warm-up Instructional Either Self Defense or Mobility (Coaches Choice) Skill Self Defense basic movement patterns & strikes Conditioning Metcon (4 Rounds for reps) EMOM | 12 | 4rds ME/30s Bent Over Row ME/30s Alternating Forward Lunge L/R=1 ME/30s Russian Twist L/R=1*BOR WT: Males: (Bodyweight) Females: (75% Bodyweight) *RT WT: Athlete Choice

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,7 Reps Use 2-24lbs Kettle Bells Swings Thrusters Bent over row Around the world Curls Turkish Get ups (alternate sides)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Distance) “Run and carry”8 Rounds. 5minute hill Sprint Walk to start Pick up 55lbs sandbag Run up hill for 2 Mins Walk to start Repeat.

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (3 Rounds for reps) EMOM | 9 | 3rds ME/40s SL V-up L/R=1 ME/40s Alternating Rev. Hyper L/R=1 ME/40s MB Rev. Toss L/R=1WT: Athlete Choice *4m Transition Strength Metcon (4 Rounds for reps) EMOM | 12 | 4rds ME/30s Bench Press ME/30s Air Squat ME/30s Russian Twist L/R=1*BP: Men (Bodyweight) Women (.75% Bodyweight) *RT: WT. Athlete Choice