WOD

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (No Measure) TABATA | 10/20 | 10rds Ring Rollout Handstand WalkTransition: (3m) Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds 2a RKS 2a KB cleanWt: Athlete choice Score: wt x reps each rd.

Blue Ridge CrossFit – CrossFit Warm-up Conditioning Teams of 3 (Buddy WOD) Metcon (AMRAP – Rounds and Reps) (12m) 20 MB Clean 20 MB Pushup 20 Cal Bike Then: (12m) 20 WallBall Shot 20 MB Situp 20 Cal Row*2 Athletes working/1 Athlete Rest

Blue Ridge CrossFit – CrossFit Warm-up Metcon (10 Rounds for reps) TABATA | 20/10 | 10rds Reverse Grip Ring Row L-Sit RaiseTransition: (3m) Conditioning Metcon (8 Rounds for reps) Circuit: 60/60 | 8rds M1-4: Cossack M5-8: Strict Press

Blue Ridge CrossFit – CrossFit Warm-up Strength Reverse Grip Bent Over Row (4×10/70%) (8m) Overhead Squat (4×10/70%) (14m) Accessory Dumbell Kickback (4×10/MW)

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 mins Rest 25lbs Vest20 Diamond Press Ups 12 Dips 8 Pull Ups / BO Rows (heavy sandbag) 5 Burpees 400m Sprint

Blue Ridge CrossFit – CrossFit Warm-up Metcon (No Measure) TABATA | 20/10 | 10rds Ring Pullup Plank*Transition: (3m) Conditioning Metcon (8 Rounds for weight) CIRCUIT | 60/60 | 8rds M1-4: SA KB PushPress M5-8: SA KB PushJerk*Wt: Athlete choice *Score: WtxResps each Rd.

Blue Ridge CrossFit – CrossFit Warm-up Strength Metcon (10 Rounds for time) TABATA | 20/10 | 10rds Handstand Hold Roman ChairTransition: (3m) Conditioning ()

Blue Ridge CrossFit – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 60lbs SandbagOH Squats Devils Press Front Rack Walking Lunges Ground To Shoulder