WOD

Blue Ridge Fitness – Cross Training Warm-up Mobility Hip (12m) Metcon Partner WOD (Teams of 2) Metcon (AMRAP – Rounds and Reps) (24m) 2,2,2,/4,4,4/6,6,6/8,8,8… Overhead... Read More

Blue Ridge Fitness – Cross Training Warm-up Weightlifting high hang clean and jerk (1×3/65% | 1×3/70% | 1×3/80%) E2MOM mid hang clean and jerk (1×2/65%... Read More

Blue Ridge Fitness – Cross Training Warm-up Strength Close Grip Bench Press (1×9/65% | 1×6/70% | 1×3/80%) E2MOM Wide Grip Bench Press (1×9/65% | 1×6/70%... Read More

Blue Ridge Fitness – Cross Training Warm-up Mobility Ankle Metcon Metcon (2 Rounds for reps) (10m) 20′ KB Bear Crawl (Forward) 24/16kg 20′ KB Bear... Read More

Blue Ridge Fitness – Cross Training Warm-up Weightlifting Push Press (1×3/65% | 1×3/70% | 1×3/80%) E90s Push Jerk (1×2/65% | 1×2/70% | 1×2/80%) E90s Split... Read More

Blue Ridge Fitness – Cross Training Warm-up Strength Overhead Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Back Squat (1×9/65% | 1×6/70% | 1×3/80%) *E2MOM Front... Read More

Blue Ridge Fitness – Cross Training Warm-up Metcon Partner WOD (Teams of 2) Metcon Metcon (Time) (3rds) 50 Mountain Climber L/R=2 50 Double Under 40... Read More

Blue Ridge Fitness – Cross Training Warm-up Weightlifting High-Hang Clean (1×4/67.5% | 1×3/72.5% | 1×2/82.5%) E2MOM Mid-Hang Clean (1×3/72.5% | 1×2/77.5% | 1×1/82.5%) E2MOM Squat... Read More

Blue Ridge Fitness – Cross Training Strength Bent Over Row (1×8/67.5% | 1×5/72.5% | 1×2/82.5%) E2MOM Wide Grip Bent Over Row (1×8/67.5% | 1×5/72.5% |... Read More

Blue Ridge Fitness – Cross Training Warm-up Mobility Shoulder/Upper Thoracic Metcon Metcon (Time) (3rds) 25 BJ (Box Jump) 24/20″ 25 SB (Slam Ball) 25 MB... Read More