Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Split Squat (4×11/50% (11L/11R))

E2m15s

Accessory

Dumbell-Upright Row (3xME/45s)

Rest: (45s)

WT: MW (Athlete Choice)

Metcon (AMRAP – Rounds and Reps)

(9m) AMRAP

100m SB Run

9 T2B

9 SB Squat Clean

Rest: (3m)

(8m) AMRAP

50M SB Run

8 Bar Dips

8 SB TSTR
*SB: 50/35#

*Bar Dip: Athlete must perform BMU to mount for Dips to perform Rx

*Rx+: Vest: 20/14#