LIMA | Week 4

Blue Ridge CrossFit – CrossFit

Warm-up

Mobility

Ankle

Metcon

Metcon (2 Rounds for reps)

(10m)

20′ KB Bear Crawl (Forward) 24/16kg

20′ KB Bear Crawl (Backward) 24/16kg

20 KB Lateral Hop L/R=2

20 KB SA Pushup 10L/10R

Then:

Rest: (2m)

Then:

(8m)

15′ SA KB Lunge (R) 24/16kg

15′ SA KB Lunge (L) 24/16kg

15 KB SDHP 24/16kg

15 American KB Swing 24/16kg
KB Lunge: Suitcase carry