Blue Ridge Fitness – CrossTraining

Warm-up

Strength

(12m)

Deadlift (3×5/80%)

Gymnastics

CIRCUIT: 40/70s | 3rds

L-Sit Raise (Rings) (3xME/40s)

Rest: (70s) Between sets

Metcon

Metcon (Time)

5,4,3,2,1,2,3,4,5

G2OH 135/95#

Bar Facing Burpee
WT: 40-50% of C&J 1RM

CAP: (12m)