Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Front Rack Split Squat (4×9/60% | E2MOM)

9L/9R

Gymnastics

Strict Handstand Pushup (3xME/35s)

Rest: (35s) Between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

(12m)

12 WBS

24 Double Under

10 MB G2OH

48 Single Under

8 MB Mtn Climber Burpee
MB: 20/14#

Rx+: Vest 20/14#