Blue Ridge Fitness – CrossTraining

Warm-up

Strength

BENT OVER ROW | 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 Bent Over Row (3×12/MW)

(6m)

*WT: Athlete choice

*Transition: (2m)

Conditioning

Metcon (AMRAP – Rounds and Reps)

(11m)

6 OHS 135/95#

5 Bar over Burpee

4 RMU
*WT: 50-60% of OHS 1RM