X-RAY | Block 2 | Week 5

Blue Ridge CrossFit – CrossFit

Warm-up

Strength

Speed Drills:

*Focus is on speed off the deck. (EXPLOSIVE POWER)

Bench Press (12×1/Climbing from 50%)

E75s

Work to a heavy single

Transition: (4m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(3m)

6 Jumping Lunge L/R= 2

6 Clapping Pushup

*REST: (3m)

(4m)

8 Box Jump 24/20″

8 Incline Power Pushup

*REST: (4m)

(5m)

10 Stepup 30/24″

10 HR Pushup