Blue Ridge Fitness – CrossTraining

Warm-up

Conditioning

(Buddy WOD) Teams of 2

Metcon (Time)

100 Air Squat

90 ABmat Situp

80 Flutter Kick L/R=1

70 Mountain Climber L/R=2

60 Box Jump 24/20′

50 Pushup

40 Pullup

30 Burpee

20 Box Jump 30/24′

10 Burpee/Pullup
*Rx+:

With vest

*1 Athlete working while partner holds isometric exercises:

*Exercises 1-5, Partner holds plank

*Exercises 6-10; Partner holds Hollow body

*CAP: 20m

Mobility

Restoritive yoga (15m)