Blue Ridge Fitness – CrossTraining

Warm-up

Low Bar Back Squat (4xME/45s)

WT: Athlete choice

Strict-Chinup (4xME/45s)

Transition: (3m)

Metcon

Metcon (Time)

30,20,10:

MB ABmat situp

Kneeling Lateral G2OH MB Slam L/R=1

MB Pushup

MB Bear Hug Reverse Lunge L/R=2
*ABSU: B on Chest

*WT: 20/14#