WOD

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (3 Rounds for reps) TABATA | 20/10 | 3rds Hollow Rock Oblique Bend (L) Combat Roll Oblique Bend (R)*WT: Athlete Choice *Record WT in “Notes” *3m Transition Metcon Metcon (No Measure) KettleBell Complex: (5rds) 5 SA KB Swing 5 SA KB High Pull 5 SA KB Snatch 5 SA KB Front Squat *Perform 5 Reps of each movements on Left side then 5 Reps of each movement on Right side. *Rest 15s between sides and Rest 45s between Rds.WT: Athlete choice. Choose wt to go UB each Rd. (Go heavy AP but light enough to stay UB and focus on technique!) *Athlete can climb or scale wt. as needed throughout

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “Shoulder Boulders”8 Rounds. 2 Mins Rest between Rounds. 10 Thrusters (100lbs) 20 curl and press (30lbs DB) 20 Front Raises (30lbs plate) 20 Rear Delt Flys (resistance band) 20 Shrugs (35lbs DB or KB) 30 Secs Dead hang.

Blue Ridge CrossFit – CrossFit Warm-up Strength Romanian Deadlift (3×6/75%) *7m Accessory L-Sit Raises (Pullup Bar) (3xME/30s) *60s Rest between sets *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (16m) 8 DB C&J (Clean & Jerk) 55/35# 7 V-up 6 DB SA Snatch 55/35# 5 Burpee Box Jump On/Over 24/20′

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (3×6/75%) *7m Accessory Dumbell-Upright Row (3×10/MW) *5m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (18m) 2,2,2/4,4,4/6,6,6… S (Snatch) 95/65# BJ (Box Jump) 24/24″ HSPU (Handstand Pushup)*Rx+: S: 135/95# BJ: 30/24″ HSPU: Deficit 2″

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “Dead Row”8 Rounds. 2 Mins Rest Between Rounds 5 Deadlifts 75% of 1RM 8 Wide Grip Pull ups 8 Under Hand Pull Ups 12 Hammer Curls 400m Row Ab Wheel 100 Reps. Everytime to have to rest complete 20 two count flutter kicks.

Blue Ridge CrossFit – CrossFit Warm-up Strength Front Rack Forward Lunge (3×6/75% | 6L/6R) *8m Accessory Dumbell Bulgarian Split Squat (3×10/MW) *6m *4m Transition Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) Bench to Run8 rounds. 2 Mins Rest between Rounds 8 Bench Press 65% of 1 Rep Max 10 Dips (+22 lbs) 14 Renegade Rows (22lbs Dumbbells) 400m Sprint. Metcon (AMRAP – Reps) Core4 Rounds 1 Mins Rest 30 seconds of each. Flutter Kicks Hollow Body Holds Ab Cycles Mountain Climbers

Blue Ridge CrossFit – HDS-Hybrid Athlete