Blue Ridge Fitness – CrossTraining

Instructional

Final Block of “FOXTROT Cycle”

STRENGTH: Auxiliary Power lifts.

WEIGHTLIFTING: Progressive Olympic lifting

CONDITIONING: Constantly Varied

Warm-up

Strength

(14m)

Overhead Squat (3×6/75%)

Overhead Squat (1xME/50%)

Metcon

A (AMRAP – Rounds and Reps)

(8m)

4 Wall Walker

8 Front Rack FRWD Lunge 95/65 L/R=2
Rest: (4m)

Then METCON “B”

B (AMRAP – Rounds and Reps)

(8m)

4 BMU

8 Hang Squat Clean 95/65#