Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,7 Reps Use 2-24lbs Kettle Bells Swings Thrusters Bent over row Around the world Curls Turkish Get ups (alternate sides)Read More

Blue Ridge Fitness – CrossTraining Warm-up Instructional Either Self Defense or Mobility (Coaches Choice) Skill Self Defense basic movement patterns & strikes Conditioning Metcon (4 Rounds for reps) EMOM | 12 | 4rds ME/30s Bent Over Row ME/30s Alternating Forward Lunge L/R=1 ME/30s Russian Twist L/R=1*BOR WT: Males: (Bodyweight) Females: (75% Bodyweight) *RT WT: Athlete...Read More