WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”Sandbag 65% of body weight 10-9-8-7-6-5-4-3-2-1 Reps Ground to shoulder – Shoulder to Overhead – Back Squat. On odd number rounds add 400m run with sandbag after completing Back Squat. Every time you have to rest and put the sand bag down complete 10 press ups. Complete reps on exercise before moving on.

Blue Ridge CrossFit – CrossFit Warm-up Mobility Hip/Lower Back (15m) Accessory Metcon (3 Rounds for reps) EMOM: (12m | 3rds) ME/30s Windmill (L) ME/30s Windmill (R) ME/30s 1/4 Getup (L) ME/30s1/4 Getup (R)*WT: Athlete Choice *Open competitors Stay light!

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Rock it”5 Rounds 10 Thrusters 100lbs 10 Front Raises with 45lbs plate 10 Lateral Raises 20lbs DB 20 Shoulder Taps 100m Bear Crawl Metcon 3 Miles Max incline on treadmill with 30lbs sandbag at a comfortable pace.

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) “Push It”3 Rounds 2 Mins Rest Between Rounds 5 Bench Press 65% of 1RM 10 floor DB press 40lbs DB 10 dips 15 Incline Press Ups 100 2 Count Mountain Climbers 1 Mile Run Accumulate 10 Mins of Plank

Blue Ridge CrossFit – CrossFit Warm-up Core Metcon (AMRAP – Reps) EMOM (12) Min 1-3: ME/30s GHD Situp Min 4-6: ME/30s Reverse Hyper Min 7-9: ME/30s Jack Knife Min 10-12: ME/30s Banded Good Morning*Transition: 4m Metcon METCON (A) Metcon (AMRAP – Rounds and Reps) (8m) 8 Box Jump On/Over 24/20″ 8 DB Snatch 55/35# L/R=2*DBS: Alternating Reps *REST: 4m Metcon METCON (B) Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Stepup 55/35# 8 Ring Dip*Stepup: Suitcase Carry

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (No Measure) “REST DAY” Active Recovery and foam rolling.

Blue Ridge CrossFit – CrossFit Warm-up Strength Barbell Row (Reverse Grip) (2×8/75% | 2×6/80% | ME/65%) 10m Gymnastics Toes-To-Bar (3xME/45s) Rest: 1:15.00 Between sets *3m Transition Metcon Metcon (5 Rounds for reps) EMOM (15) Min 1: 30s/Max Cal Row Min 2: 30s/ME C&J 155/105# Min 3: 30s/ME Bar Facing Buropee *Repeat (5 Total rds)WT: 65-70% C&J 1RM

Blue Ridge CrossFit – HDS-Hybrid Athlete Warm-up 500m Row Every 100m 10 Hindu Press Ups 10 Air Squats 10 Walk Outs Metcon (No Measure) “Row your Boat”5 rounds 2 Mins rest between rounds. 5 Deadlifts 65% of 1 RM 10 Kettlebell Bent Over Rows 2* 30lbs KB 20 KB Swings 400m Row