Blue Ridge Fitness – CrossTraining

Warm-up

Conditioning

METCON A: Teams of 2 | Partner WOD

Metcon (AMRAP – Rounds and Reps)

(14m)

100 Double-Under

20 Pushup

15 American KB Swing 24/16kg

10 Pistol Squat L/R=2
Rest: (4m)

Instructional

*METCON A:

1 Athlete Working at a time

Conditioning

METCON B: Teams of 4 | Buddy WOD

Metcon (AMRAP – Rounds and Reps)

(12M)

10 Stone G2OS

15 Russian KBS

20 Box Jump 24/20″

100 KB Toe Tap L/R=2
Rx+:

Heavy Stone

Box: 30/24″

Log Overhead

Instructional

*METCON B:

1 Athlete working at a time WHILE 2 Athletes Log Hold