Blue Ridge Fitness – CrossTraining
Strength
Back Squat | 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 Bulgarian Split Squat (3×12/MW)
*(8m)
*Transition: (3m)
Metcon
Metcon (Time)
(5rds)
200m Run
100m Farmer Walk 24/16kg
5 Squat Clean 185/120#
*WT: 60-70% SC 1RM