H:1

Blue Ridge CrossFit – Custom

Warm-up

3 Rounds : 1 mins rest

5 Chin ups

10 Press ups

15 Air squats

Warm-up

Deadlift (5/3/2/1/1)

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

Weight Hip Extension

5 sets of 10 reps with 90 secs rest

Metcon (Time)

3 * 800m run (max effort)

3 mins walking between each set. Record all 3 times

Cooldown

Foam roll and spend time on mobility