Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bent Over Row (4×8/60%)

E2MOM

Gymnastics

V-up (3xME/30s)

Rest: (30s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(18m)

18 RKS

9 KB Front Squat

18 SA KB Floor Press 9R/9L

9 Pullup
WT: 24/16kg

Rx+: 32/20kg