WOD

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 200 Double-Unders 175 AirSquats 150 Pushups 125 Flutter Kicks L/R=1 100 Lunges L/R=2 75 ABmat Situps 50 Pullups 25 Burpees (Buy-in) Then: With remaining time: AMRAP: 60 Double-Unders 20 BB Pushup 10 Clean 135/95#*1 Athlete Working

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 200 Double-Unders 175 AirSquats 150 Pushups 125 Flutter Kicks L/R=1 100 Lunges L/R=2 75 ABmat Situps 50 Pullups 25 Burpees (Buy-in) Then: With remaining time: AMRAP: 60 Double-Unders 20 BB Pushup 10 Clean 135/95#*1 Athlete Working

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (28m) 200 Double-Unders 175 AirSquats 150 Pushups 125 Flutter Kicks L/R=1 100 Lunges L/R=2 75 ABmat Situps 50 Pullups 25 Burpees (Buy-in) Then: With remaining time: AMRAP: 60 Double-Unders 20 BB Pushup 10 Clean 135/95#*1 Athlete Working

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×2/92.5% | 1xME/70%) (12m) Conditioning Strength Circuit (Weight) CIRCUIT: 20/20 | 5rds DB Curls DB SL Wtd Stepup (R) DB Upright Rows DB SL Wtd Stepup (L) WT: Athlete Choice Box: 24/20″ Score: Total Weight