Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Metcon (5 Rounds for weight)

Back Squat:

5xME/60s

*60s Rest each set
REST: (4m)

Metcon

Metcon (Time)

21-15-09

SDHP 115/75#

Bar Dip
WT: 45-50% of SDHP 1RM

*Athlete must perform Bar Muscleup each time mounting bar for dips

CAP: (5m)