WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 7 FS (Front Squat)/MW O: 10 K2E (Knee to Elbow)*WT: Athlete Choice *Record WT. in “Notes” *4m Transition Core Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s MB ABmat Situp ME/30s Tuck Crunch ME/30s Hollow Body Hold*WT: Athlete choice *Record WT. in “Notes”

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 08 Bench Press/MW O: 10 Strict Chin up*WT: Athlete Choice *Record Wt. in “Notes” *4m Transition *Classes larger than 9 Alternate Stations Accessory Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s DB Chest Press ME/30s DB Reverse Fly ME/30s Flexed Arm Hang*WT: Athlete Choice *Record WT. in “Notes”

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 10 BOR (Bent Over Row) MW O: 15 Rev Grip BB Pushup*WT: Athlete Choice. Choose wt to reach failure unbroken each set *Record WT. in “Notes” *4m Transition Conditioning Accessory Strength Metcon (12 Rounds for reps) Circuit Accessory (30/30 | 4rds) ME/30s DB BOR ME/30s DB Fly ME/30s Ring Hollow Body Hold*Record WT. in Notes

Blue Ridge CrossFit – CrossFit Warm-up Partner WOD (Teams of 2) Metcon Metcon (Time) 100 ABSU (ABmat Situp) (Buy-in) Then: 1000m Row 60 BS (Back Squat) 95/65# 60 T2B (Toe to Bar) 1000m Row 50 BS 115/75# 50 T2B 1000m Row 40 BS 135/95# 40 T2B Then: 100 ABSU (Cash-out)*Rx+: BS: 115/75# | 135/95# | 155/105# 1 Athlete Working *BS: Start 35% 1RM *If more than 16 Athletes stagger heats OR athletes have choice of running 1200m each rd. in place of Row

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (Time) 90 DU (Double Under) 30 Power Snatch 95/65# 30 WBS (Wallball Shot) 20/14# 30 MB ST/OHT (Squat Thrust + OH Toss) 20/14# 90 DU 30 Overhead Squat 115/75# 30 WBS 30 MB ST/OHT 90 DU 30 Power Clean 135/95# 30 WBS 30 MB ST/OHT 90 DU 30 Front Squat 155/105#*1 Athlete working

Blue Ridge CrossFit – CrossFit Warm-up Metcon Partner WOD (Teams of 2) Metcon (2 Rounds for reps) (14m) Vup Ladder (10,12,14,16,18…) 10 Clean & Jerk 145/100# *REST: 4m (12m) Ring Dip Ladder (8,10,12,14,16…) 8 Deadlift 245/155#*1 Athlete working

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (2×4/80% | 2×3/85%) *10m *3m Transition Metcon Metcon (Time) 50 Russian Twist 24/16kg L/R=2 50 ABmat Situp (Buy-in) Then: (3rds) 10 HSPU (Handstand Pushup) 10 BJO (Box Jump Over) 24/20″Rx+: HSPU: 2″ Deficit BJO: 30/24″

Blue Ridge CrossFit – CrossFit Strength Deadlift (2×4/80% | 2×3/85%) *14m *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (16m) 4,4,4 6,6,6 8,8,8… Skater Bound L/R=1 SL Deck Squat L/R=2 SL T2B L/R=2*Test of coordination, athleticism, mobility.