Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (5 Rounds for weight) Back Squat: 5xME/60s *60s Rest each setREST: (4m) Metcon Metcon (Time) 21-15-09 SDHP 115/75# Bar DipWT: 45-50% of SDHP 1RM *Athlete must perform Bar Muscleup each time mounting bar for dips CAP: (5m)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 60lbs SandbagCleans Thrusters Squats Burpees Over Bag Metcon (Time) 10*400mWork : Rest 2:1Read More