Blue Ridge Fitness – CrossTraining
Warm-up
Strength
MILITARY PRESS | ME/6m
Metcon (Weight)
ME “Max Effort”
*Athlete has (6m) to move as much wt. as possible.
*WT: is athlete choice (Adjust wt as needed throughout)
*Score total Reps x wt.
*(10m) Total time,
4m warm-up/6m working
*Transition: (2m)
Accessory
Dumbell Front Delt Raise (3×12/MW)
Raise to shoulder height-Slight bend in arm
Transition: (2m)
Metcon
Metcon (Time)
50-40-30-20-10
Double Under
American KB swing 24/16kg