Blue Ridge Fitness – 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...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (10 Rounds for reps) EMOM (10) E: 7 Back Squat/MW O: ME/30s T2BRecord WT: in “Notes” *4m Transition Metcon Metcon (Time) 22-16-10 WSU (Wtd Stepup) 24/16/kg | 24/20″ | L/R=2 PUL (Pullup)Rx+: WSU: 32/20kg PUL: C2BRead More