Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bench Press (3×5/MW)

(12m)

Gymnastics

CIRCUIT: 45/75 | 3rds

Strict Pull Up (3xME/45s)

Rest: (75s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(18m)

10 OH FWRD Lunge 95/65# L/R=2

18 ABmat Situp

10 G2H 95/65#

18 Lateral Bar Hop L/R=2

10 Ring Dip
WT: 40-50% of OHS 1RM