Blue Ridge Fitness – CrossTraining

Announcements

Labor day schedule:🗓

Monday, Sept 7

0930 (CF)

*No additional scheduled classes

Warm-up

Strength

MILITARY PRESS

Metcon (Weight)

ME “Max Effort”

*Athlete has (5m) to move as much wt. as possible.

*WT: is athlete choice (Adjust wt as needed throughout)

*Score total Reps x wt.

*(10m) Total time,

5m warm-up/5m working

*Transition: (2m)

Accessory

Dumbell Lateral Delt Raise (3×12/MW)

Transition: (2m)

Metcon

Metcon (Time)

50-40-30-20-10

Double Under

Air Squat