Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (3×12/MW) (10m) Transition: (2m) Accessory Dumbell Bent Over Row (2xME/60s) Rest: (60s) between sets WT: Athlete choice. (Go heavy AP) Transition: (2m) Metcon Metcon (Time) 21-15-09 Deck Squat AKS 32/20kg Handstand Walk (Dist.)CAP: (12m) *HSW is double the # in feet (ie. 42’/30’/18′)Read More

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. Bodyweight5 Pull Ups 10 Press Ups 15 Squats Metcon (Time) 10*400m Repeats1:2 Work Rest RatioRead More