Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×5/Climbing to MW) *Start @ 70% and climb to 5 rep max *12m Accessory Barbell Shrug (3×12/MW) *5m *4m Transition Metcon Metcon (Time) 15-12-09-12-15 TSTR (Thruster) 95/65# T2B (Toe-To-Bar)*Rx+: 115/75# WT: 50% TSTR 1RM *Go FAST. GO UB on TSTRRead More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) “Bench Day”5 Rounds. 2 mins Rest between rounds 10 reps Bench Press 65% 1RM 10 Decline DB Press 45lbs DB (feet on bench hips raised) 10 DB Floor Press 45lbs DB 10 DB Floor Flyes 25lbs DB Metcon (AMRAP – Rounds) “Death By Press Ups”Every Minute...Read More