Blue Ridge Fitness – CrossTraining

Warm-up

Strength

BENT OVER ROW

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

DB HEX Bent Over Row (3×12/MW)

(6m)

*WT: Athlete choice

*Transition: (3m)

Conditioning

Metcon (Time)

1600m Run

OR

2k Row
*Athlete choice; (Athletes that chose row last week will do run this week and vice versa)

*Not a BM