WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP. 25lbs Vest.8 Press Ups 15 Squats

Blue Ridge CrossFit – CrossFit Warm-up Strength Shoulder Press (7×3/85%) (8m) Gymnastics Strict Toes-To-Bar (2xME/60s) Rest: (75s) between sets Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Weighted Scissor L/R=1 Windmill Weighted Bridge Banded AbductionWT: Athlete Choice

Blue Ridge CrossFit – CrossFit Warm-up Strength Back Squat (7×3/85%) (14m) Gymnastics L-Sit Raise (Rings) (2xME/60s) Rest: (75s) between sets Metcon Metcon (AMRAP – Reps) (9m) M1-3: SA KB Clean M3-6: SA KB S2OH M6-9: SA KB Front SquatEMOM: (3) Burpee Over Bell WT: 32/24kg

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins. 69lbs Sandbag5 Cleans 5 BO Rows 5 Thrusters 5 Get Ups 400m Run (no sandbag)

Blue Ridge CrossFit – CrossFit Warm-up Strength Bench Press (7×3/85%) (14m) Gymnastics Strict-Chinup (2xME/60s) Rest: (75s) between sets (Compare to Week 1&2) Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 SA DB Devil Press 55/35# 8 DB Russian Twist 55/35# L/R=1

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 2 (Partner WOD) A: Metcon (AMRAP – Reps) (8m) ME SA DB S2OH L/R=2 *Partner (B) Holds HandstandWT: 55/35# (Alternating reps) Rest: (2m) B: Metcon (AMRAP – Reps) (8m) ME DB Goblet Squat *Partner (B) Holds Roman ChairWT: 55/35# Rest: (2m) C: Metcon (AMRAP – Reps) (8m) ME DB Snatch L/R=2 *Partner (B) Holds Hollow*WT: 55/35# (Alternating Reps) Instructional Both athletes working. (Athlete (A) can ONLY accumulate reps while athlete (B) is holding prescribed position

Blue Ridge CrossFit – HDS-Hybrid Athlete : Metcon (Time) 21,15,12,9,5 Reps. 25lbs VestBurpee Pull Ups Walkout Press Ups Squat Lunge Lunge Hanging Leg Raises