WOD

Blue Ridge CrossFit – HDS-Hybrid Athlete

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 40 Min AMRAP. 25lbs Vest.8 Jump Squats 8 Burpees 8 Press Ups At 20 Mins Take Vest Off 1 Mile Run 8 Jump Squats 8 Burpees 8 Press Ups

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 3 Mile Run. 25lbs VestEvery 5 Mins Run Time 30 Burpees 30 Press Ups 30 Squats

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 60lbs Sandbag5 Thrusters 10 BO Rows 5 Burpees Over Bag

Blue Ridge CrossFit – CrossFit Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (8m) 8 Pistol Squat L/R=2 8 HSPU Rest: (4m) (7m) 40′ 2A Walking Lunge 55/35# 7 HSPU Rest: (3m) (6m) 30′ SA OH Walking Lunge 55/35# 6 HSPU

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

Blue Ridge CrossFit – CrossFit Warm-up Superset 15s Rest between exercises 45s Rest between sets Bench Press (3xME/60s) Jacknife (3xME/60s) Rest: (3m) Superset 15s Rest between exercises 45s Rest between sets Back Squat (3xME/60s) SL Strict Knee to Elbow (3xME/60s) Rest: (3m) Metcon Metcon (4 Rounds for reps) (4rds) 30s/ME 2A DB TSTR 35/20# 30s/ME Box Jump 24/20″ 30s/ME 2A KB Hang Clean 24/16kg 30s Rest

Blue Ridge CrossFit – HDS-Hybrid Athlete