WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 25lbs Vest400m Run 50 Walking Lunges 30 Squats 20 Lateral Lunges 100 Mountain Climbers

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (28m) 12 WB Shots 14 T2B 16 MB Pushup 18 MB Reverse Lunge L/R=2 20 MB Situp 100m MB RunWT: 20/14# Rx+: With Vest/RuK 20/14#

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 8 Rounds. 2 Mins Rest. 60lbs Sandbag8 Cleans 8 Front Squats 8 Thrusters 8 Get Ups 400m Bear Hug Carry

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestPull Ups Press Ups Squats Burpees Hanging Leg Raises

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (26m) 50 Double Under 25 Air Squat 15 AKS 24/16kg 10 Box Jump 24/20″ 05 RMU

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Pull Ups 20 Press Ups 30 Squats 2 Mins Plank

Blue Ridge CrossFit – CrossFit Instructional Day 1 of the “ZULU” cycle. This block will include concentrated strength components and segemented metobolic conditioning. Warm-up Strength Bench Press (10,8,6,4/MW) (12m) Back Squat (10,8,6,4/MW) (14m) Gymnastics Pushup Max Effort (3min)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest1 Mile Run 12 Burpees 20 Squats 30 Walking Lunges 90 Secs Straight Arm Plank