Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Paused Wide Grip Bench Press (4×4/MW | 2121)

(11m)

Transition: (3m)

Metcon

Metcon (Time)

600 Reps

100m Run

Strict Pullup

Front Squat 75/55#

Strict Press 75/55#

Wtd Scissor kick L/R=1

Double Under
*Athlete can partition as needed but must move to the next exercise when movement is broken or athlete rests

**Athlete must complete at least 1 rep on each movement each rd

***Run must be 100m each time jump rope is broken