WOD

Blue Ridge CrossFit – Custom Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Warm-up Deadlift (5/3/2/1/1) 5 Sets building to one rep max. 2 mins rest between sets Weight Hip Extension 5 sets of 10 reps with 90 secs rest Metcon (Time) 3 * 800m run (max effort) 3 mins walking between each set. Record all 3 times Cooldown Foam roll and spend time on mobility

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 7 Back Squat/MW O: ME/30s T2BRecord WT: in “Notes” *4m Transition Metcon Metcon (Time) 22-16-10 WSU (Wtd Stepup) 24/16/kg | 24/20″ | L/R=2 PUL (Pullup)Rx+: WSU: 32/20kg PUL: C2B

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 7 BP (Bench Press) MW O: ME/30s Strict Pullup*Record WT. in “Notes” *4m Transition Metcon Metcon (Time) 22-16-10 DB PS (Power Snatch) 55/35# FRFL (Front Rack Frwd Lunge) 115/75# | L/R=2Rx+: PS: 70/45# FL: 135/95# *FRFL: 45-50% 1RM

Blue Ridge CrossFit – CrossFit Warm-up Gymnastics Wide Grip Bar Row (3xME/30s) EMOM Close Grip Bar Row (3xME/30s) EMOM Bar Row (3xME/30s) EMOM *3m Transition Instructional “Bar Row” Is NOT BOR (Bent Over Row) It is performed with bar mounted on Rig, lying underneath (Bodyweight movement) Metcon Metcon (Time) 30 BJ (Box Jump) 24/20″ 30 DB S2OH (Shoulder to Overhead) 55/35# 26 BJ 26 S2OH 22 BJ 22 S2OH 18 BJ 18 S2OH 14 BJ 14 S2OH

Blue Ridge CrossFit – CrossFit Warm-up Core Windmill (3xME/30s (R) EMOM Windmill (3xME/30s (L) EMOM Russian Twist (3xME/30s (L/R=1) EMOM *5m Transition Metcon Metcon (Time) 500m Run 12 DL (Deadlift) 225/155# 400m Run 10 DL 275/180# 300m Run 08 DL 325/205#*DL: Start @ 55-60% DL 1RM & ascend accordingly

Blue Ridge CrossFit – CrossFit Warm-up Gymnastics Wide Grip Push up (3xME/30s) EMOM Close Grip Pushup (3xME/30s) EMOM Push-ups (3xME/30s) EMOM *3m Transition Metcon Metcon (Time) 30 WBS (Wallball Shot) 20/14# 30 ABSU (Abmat Situp) 26 WBS 26 ABSU 22 WBS 22 ABSU 18 WBS 18 ABSU 14 WBS 14 ABSU

Blue Ridge CrossFit – CrossFit Core V-up (ME/30s) EMOM Single Leg V-up (3xME/30s) EMOM Hollow Rocks (3xME/30s) EMOM *3m Transition Metcon Metcon (Time) 400m Run 10 SC (Squat Clean) 145/100 300m Run 08 SC 165/110 200m Run 06 SC 185/120SC: Start 55-60% 1RM

Blue Ridge CrossFit – CrossFit Warm-up Gymnastics Strict Wide Grip Pullup (3xME/30s) E2MOM Strict-Chinup (3xME/30s) E2MOM Strict Pull Up (3xME/30s) E2MOM *3m Transition Metcon Metcon (Time) 30 DU (Double Under) 30 PSTL (Pistol Squat) L/R=2 30 K2E (Knee to Elbow) 26 DU 26 PSTL 26 K2E 22 DU 22 PSTL 22 K2E