Blue Ridge Fitness – CrossTraining

Warm-up

Superset

(4rds)

*15s Rest between exercises

*60s Rest between sets

Bench Press (4xME/60s)

WT: Athlete choice

Dumbbell Curls (4xME/60s)

WT: Athlete choice

Double-Unders (4xME/60s)

Transition: (4m)

Metcon

Metcon (Time)

22-16-10

DB Goblet Stepup 24/16kg 24/20″ L/R=2

Lateral Burpee over Bell
*CAP: (8m)

*Rx+: (32/20kg)