H:1

Blue Ridge CrossFit – HDS-Hybrid Athlete

Warm-up

3 Rounds : 1 mins rest

5 Chin ups

10 Press ups

15 Air squats

Squats (5/3/2/1/1)

5 Sets building to one rep max. 2 Mins rest between sets.

Front Rack walking lunges

5 Sets of 20 walking lunges holding weight in front rack position. 90 Seconds rest between sets.

Metcon (Time)

3 mile run

Cooldown

Foam rolling and mobility