WOD

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 3 (Buddy WOD:) Metcon (Time) (3rds) 1k Row (Plate OH Hold) 65/45# Rest: (4m) (3rds) 800m Run Hollow Hold (Pullup Bar)*2 Athletes working/1 Athlete at rest *Run can be broken into 100/200/300m etc. if teams choose

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Mile Ruck 35lbsEvery 2 Miles Unpack And Repack 10 Press Ups 20 Lunges (each leg) 30 Ground To OH

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) TABATA| 20/10 | 10rds Body Row Break dancerTransition:(3m) Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds M1-4: Squat Clean M5-8: Thruster

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 4 Rounds. Put Vest On 3rd Round 25lbs Vest12 Pull Ups 20 Diamond Press Ups 30 Burpees 400m Run

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestBurpees Hindu Press Ups Kick Throughs Get Ups V-Ups

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (No Measure) TABATA | 10/20 | 10rds Ring Rollout Handstand WalkTransition: (3m) Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds 2a RKS 2a KB cleanWt: Athlete choice Score: wt x reps each rd.

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 3 (Buddy WOD) Metcon (AMRAP – Rounds and Reps) (12m) 20 MB Clean 20 MB Pushup 20 Cal Bike Then: (12m) 20 WallBall Shot 20 MB Situp 20 Cal Row*2 Athletes working/1 Athlete Rest

Blue Ridge CrossFit – CrossFit Warm-up Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Reverse Grip Ring Row L-Sit RaiseTransition: (3m) Conditioning Metcon (8 Rounds for reps) Circuit: 60/60 | 8rds M1-4: Cossack M5-8: Strict Press