Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Back Squat (3×5/80% | 1xME/50%)

(15m)

*Compare to Wk 3.

Metcon

Metcon (AMRAP – Rounds and Reps)

M1-8:

12 RKS

12 KB S2OH

12 KB FS

M8-12

12 AKS

12 Gorilla Row L/R=2

12 KB FR Rev. Lunge L/R=2

M12-15:

ME L-Sit Raise
WT: 24/16kg

Rx+: 32/20kg