WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Bring your own beach”100LBS Sandbag 8 Rounds 400m run 20 Front Rack Lunges 10 Burpee Sandbag throw 20 Kneeling get ups 10 Ground to Shoulder (alternating sides) 50 2 Count Flutter Kicks

Blue Ridge CrossFit – CrossFit Warm-up Strength Deadlift (2×8/75% | 2×6/80% | ME/65%) *14m Barbell Shrug (4×8/MW) *8m *Transition: 4m Metcon Metcon (AMRAP – Rounds and Reps) (6m) 3 SC (Squat Clean) 185/120# 3 RMU (Ring Muscleup)SC: 70-75%

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (4 Rounds for reps) TABATA 20/10 | 4rds ABSU (Abmat Situp) Alternating Superman Hollow Rock*3m Transition Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Reps) (20m) CPs (Curtis Ps) 95/65# *5 Burpee over Bar after every 5 CPs repsRx+: 115/75# *Rcord CPs reps ONLY

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Brutal Bear”Bear Complex (BC) 1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press. 2 BC – 200m Run 4 BC – 400m Run 6 BC – 600m Run 8 BC – 800m Run 10 BC – 1000m Run 8 BC – 800m Run 6 BC – 600m Run 4 BC – 400m Run 2 BC – 200m Run Start with 100lbs. Adjust weight if need.

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) 07 BOR/MW (Bent Over Row) ME/30s Vup*3m Transition Metcon Metcon (Time) 22-16-10 SDHP (Sumo Deadlift Highpull) 95/65# BJ (Box Jump) 24/20″RX+: SDHP: 115/75# BJ: 30/24″ *WT: 50%

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 3 Rounds : 1 mins rest 5 Chin ups 10 Press ups 15 Air squats Squats (5/3/2/1/1) 5 Sets building to one rep max. 2 Mins rest between sets. Front Rack walking lunges 5 Sets of 20 walking lunges holding weight in front rack position. 90 Seconds rest between sets. Metcon (Time) 3 mile run Cooldown Foam rolling and mobility

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 07 DL/MW (Deadlift) O: ME/30s HSPU (Handstand Pushup)*Record WT> in “Notes” *5m Transition Metcon Metcon (Time) 22-16-10 HPS (Hang Power Snatch) 95/65# PP (PushPress) 95/65#Rx+: WT: 115/75# *50% of weaker lift

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 3 rounds : 1 Mins Rest 5 Pull Ups 10 Press Ups 15 Squats Bench press (5/3/2/1/1) 5 Sets to building one rep max. 2 mins rest between sets. Single Arm DB Floor Press 5 Sets of 10 Reps. One arm at a time. Control the weight down until elbow touches floor then drive up, keep core tight thoughtout. Rest 90 seconds between sets. Metcon (Time) 2000m Row Cooldown Foam Rolling and mobility