Blue Ridge Fitness – CrossTraining

Warm-up

Strength

DEADLIFT (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 Romanian Deadlift (3×12/MW)

(6m)

*WT: Athlete choice

*Transition: (3m)

Metcon

Metcon (Time)

21-15-09

Wallball Shot 20/14#

Pullup

Then:

REST: (3m)

Then:

18-12-6

Thruster 95/65#

C2B
*Rx+: 25/20# | 135/95#

*WT: 50% of TSTR 1RM

*CAP: 12m