Blue Ridge Fitness – CrossTraining

Warm-up

Conditioning

A: Metcon (Weight)

(5m)

Floor Press
WT: Athlete choice

Rest: (3m)

B: Metcon (Weight)

(4m)

Back Squat
Wt: Athlete choice

Rest: (4m)

C: Metcon (AMRAP – Rounds and Reps)

(18m)

100m SB Run 50/35#

18 WBS 20/14#

18 MB Pushup

18 SB Clean
*1 athlete working at a time on all METCONS

**Both athletes run (1 with SB/1 bodyweight)