Blue Ridge Fitness – CrossTraining Group Warm-up Conditioning Metcon (AMRAP – Rounds and Reps) (8m) AMRAP 6 Pullup 12 Pushup 21 Air Squat Rest: (2m) (6m)AMRAP 6 Burpee 12 WBS 20/14# 21 MB Lunge L/R=2 Rest: (2m) (4m) AMRAP 6 KB TSTR 12 AKS 21 KB Floor Press *WT: 24/16kg *Rx+: Vest: 20/14# *1 Athlete...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Split Squat (4×8/60% | E2MOM) 8L/8R Gymnastics Strict Handstand Pushup (3xME/30s) Rest: (30s) Between sets Conditioning Strength Circuit Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds DB Hammer Curl SL RDL (L) DB Arnold Press SL RDL (R) *WT: MW | (Athlete Choice)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×8/60%) E2MOM Gymnastics Candlestick (3xME/30s) Rest: (30s) Between sets MetconRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×8/60%) E2MOM Gymnastics Strict Ring Dips (3xME/30s) Rest: (30s) Between sets Metcon Metcon (3 Rounds for reps) CIRCUIT: 60s | 3rds Double-Under HRPU KB Squat Clean 24/26kg Box Jump 24/20″ RestRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×8/60%) E2MOM Gymnastics V-up (3xME/30s) Rest: (30s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 18 RKS 9 KB Front Squat 18 SA KB Floor Press 9R/9L 9 Pullup WT: 24/16kg Rx+: 32/20kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×8/60%) E2M Gymnastics Strict-Chinup (3xME/30s) Rest: (30s) Between sets Metcon Metcon (Time) 21-15-09-15-21 Hang Clean 95/65# HSPU Rx+: 135/95# CAP: (10m)Read More

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Rack Reverse Lunge (4×12/50% | E2m15s) *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/45s | 3rds) * Rest: (45s) Between sets * MW (Athlete Choice) * SA (Alternating Reps) Conditioning Calisthenics Strength Circuit Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds HSPU or Ring Dip Pistol...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×11/50% | E2m15s) Accessory DB Goblet Lunge (3xME/45s | 3rds) WT: MW (Athlete Choice) Rest: (45s) between sets Metcon Metcon (AMRAP – Reps) (6m) G2OH 135/95# *EMOM: 5 BOBRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×11/50% | E2m15s) Accessory Dumbell Skull Crushers (3x45s/ME | 3Rds) WT: MW (Athlete Choice) Rest: (45s) Between sets Metcon Metcon (3 Rounds for reps) CIRCUIT: 60s | 3rds Max CAL Row Pike PU WBS 20/14# Ring Row Rx+: PPU: HSPU RR: PullupRead More