WOD

Blue Ridge CrossFit – CrossFit Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Reps) A: (6m) AMRAP ME Single Under Handstand Hold Rest: (2m) B: (6m) AMRAP ME Single-Double Under Weighted Romain Chair Hold Rest: (2m) C: (6m) AMRAP ME Double-Under Hollow Hang *Rx+: Vest: 20/14# * Both Athletes working. (Athletes must “switch” each time an athlete breaks) *Score: Rope Reps ONLY

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (4×9/60% | E2M) EOMOM Accessory DB Goblet Lunge (3xME/35s | 3rds) WT: MW (Athlete Choice) Rest: (35s) between sets Metcon Metcon (3 Rounds for reps) CIRCUIT: 60/30 | 3Rds 2A RKS ½ Plank Hip Rotations L/R=2 2A KB OH Reverse Lunge L/R=2 Wtd. Hip Bridge WT: 20/12kg Rx+: 24/16kg

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (4×9/60% | E2M) EOMOM Accessory Dumbell Skull Crushers (3x35s/ME | 3Rds) WT: MW (Athlete Choice) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 12 WBS 20/14# 36 Double-Under 9 T2B 6 Burpee 100m Run

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (4×9/60%) E2M Accessory Goblet Cossack Squat (3xME/35s) CIRCUIT: 35/35 | 3rds WT: MW (Athlete choice) Metcon Metcon (3 Rounds for reps) CIRCUIT | 60/30 | 3rds AKS 24/16kg ½ Plank KB Clean 24/16kg Hollow Body *Rx+: 32/20kg Score: Count seconds as “Reps”

Announcements Summer Quarter Announcements: “INDIA” Cycle: Starts: 01 July (Block 1) 1776 Challenge: Kick-off: Monday, 01 July Through 31 July Complete 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: (Choose One) Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc Independence Day Wknd Schedule: Wed, 03 July: (0600,0830,1200) Th, Fri, Sat, 04-06 July: (No classes scheduled.) Blue Ridge CrossFit – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) (28m) AMRAP 14 Pushup 18 Reverse Lunge L/R=2 14 Seted Dip 18 SL Vup L/R=2 200m DashRx+: Vest: 20/14#

Announcements Summer Quarter Announcements: “INDIA” Cycle: Starts: 01 July (Block 1) 1776 Challenge: Kick-off: Monday, 01 July Through 31 July Complete 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: (Choose One) Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc Independence Day Wknd Schedule: Wed, 03 July: (0600,0830,1200) Th, Fri, Sat, 04-06 July: (No classes scheduled.) Blue Ridge CrossFit – CrossFit Instructional Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy” Warm-up Strength Shoulder Press (4×8/60%) E2M Accessory Goblet Cossack Squat (3xME/30s) CIRCUIT: 30/30 | 3rds WT: MW (Athlete choice) SA DB Hammer Curl (3xME/30s) CIRCUIT: 30/30 | 3rds WT: Athlete Choice (MW) (Alternating Reps) Metcon Metcon (Time) 21-15-09 WBS 20/14# C2B *10 Burpee over MB After each Rd.CAP: (10m)

Announcements 1776 Challenge: Begins Monday, 01 July Through 31 July 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc Independence Day Wknd Schedule: Wed, 03 July: (0600,0830,1200) Th, Fri, Sat, 04-06 July: (No classes scheduled.) Blue Ridge CrossFit – CrossFit Instructional “INDIA” Cycle | Block 1 | Week 1 | Day 1:

Announcements Summer Quarter Announcements: “INDIA” Cycle: Starts: 01 July 1776 Challenge: Kick-off: Monday, 01 July Through 31 July 1,776 Total reps of bodyweight exercise of choice throughout the month of July. *Possible Exercises: Pushups/Air-Squats/Pullups/Lunges/Dips/Situps…etc Independence Day (Wknd Schedule): Wed, 03 July: (0600,0830,1200) Th, Fri, Sat, 04-06 July: (No classes scheduled.) Blue Ridge CrossFit – CrossFit Instructional Block will integrate METCON’s and Strength and Accessory components simultaneously. Athletes will work through a periodized strength cycle focused on “Hypertrophy” Warm-up Strength Deadlift (4×8/60% | E2M) EOMOM Accessory SA DB Hammer Curl (3xME/30s) CIRCUIT: 30/30 | 3rds WT: Athlete Choice (MW) (Alternating Reps) Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 OHS 115/75# 7 BJ Burpee 24/20″ 28 Double Under