Blue Ridge Fitness – CrossTraining
Warm-up
Strength
Back Squat (4×4/MW | 0330)
(13m)
Gymnastics
Skill Work
(Athlete choice)
Tabata 20/10 | (6m)
Metcon
Metcon (Time)
(22m) Running Clock:
50-40-30-20-10
Double Under
Forward Lunge L/R=2
Then: with remaining time
Weightlifting
Athlete has remaining time to establish 1RM C&J