Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Romanian Deadlift (RDL) (4×9/60%)

E2m

Accessory

Dumbbell Curls (3xME/35s)

Rest: (35s) Between sets

WT: MW

Metcon

Metcon (AMRAP – Rounds and Reps)

(20m)

Run

10 AKS

12 KB Front Squat

15 Pushups

18 KB Sumo DL

“Run” Starts at (100m) & Increases by ( 100m) each Rd.
*WT: 24/16 kg

*RX+: 32/20 kg