Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×8/65% | EOMOM) Metcon Metcon (5 Rounds for reps) CIRCUIT: 30/30 | 5rds 2 RDL + 1 Upright Row 2 DB Pushup + 2 Renegade Row 2 Front Squat + 1 Shoulder Press 2 Lunge + 1 Hammer CurlWT: Athlete Choice Rx+: Body Armor/Vest/RuK 20/14# *Add...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×8/65% | E2M) METCON Metcon (Time) Climb down: 50/25, 40/20, 30/15, 25/10, 20/05…Then Up. Double-Under ABmat SitupCap: (12m)Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×8/65%) E2MOM Metcon (AMRAP – Reps) (14m) ME MB Pushup + OH Stepup *EOMOM: 10 SL T2B L/R=2Rx+: Body Armor/Vest/RuK: 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×8/65% | E2M) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 40 MB Flutter Kick L/R=1 30 MB Front Squat 20 MB Pushup 10 WBS *EOMOM: 25 Double-UnderMB: 20/14# Rx+: Body Armor/Vest/RuK: 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×8/65% E2m) Metcon Metcon (AMRAP – Reps) For Time: (Amrap) Reps 50 Double-Unders 15 Toes-to-bars 40 Double-Unders 12 Toes-to-bars 30 Double-Unders 9 Toes-to-bars 20 Double-Unders 6 Toes-to-bars 10 Double-Unders 3 Toes-to-bars RX+ Vest / Ruck 20/14#Read More

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD | Teams of 2 Metcon (2 Rounds for distance) *With a (5m) Running clock: 25 Thruster (Buy-in) 95/65 Then with remaining time: Max Distance Farmers Walk & Run Rest: (5m) Then: *With a (5m) Running clock: 30 Clean 135/95 (Buy-in) Then: MD FW/Run Rest: (5m) Then:...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (10×1/60% | EMOM) Metcon Metcon (AMRAP – Reps) CIRCUIT: 2m/2m | 6rds AMRAP 100m Run (Buy-in) ME Pushups Rest:(2m) 100m Run (Buy-in) ME Airsquats Rest: (2m) 100m Run (Buy-in) ME ABmat Situps Rest: (2m) 100m Run (Buy-in) ME Pullups Rest: (2m) 100m Run (Buy-in) ME Forward...Read More

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (10×1/60% | EMOM) METCON Metcon (Weight) 60s ME DB Floor Press 2m Rest 60s ME DB Goblet Squat 2m Rest 45s ME FP 2:15 Rest 45s ME GS 2:15 Rest 30s ME FP 2:30 Rest 30s ME GS 2:30 RestWT: Athlete ChoiceRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (10×1/60%% | E60s) Metcon (6 Rounds for reps) Circuit: 60/60 | 6rds (Buy-in) 35 Double-Under Then: AMRAP (Reps) SA KB TSTR 24/16kgRead More

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (10×1/60%) Metcon Metcon (Time) 21-15-09-15-21SDHP 95/65# Box Jump 24/20″Read More