Blue Ridge Fitness – CrossTraining

Warm-up

Superset

*15s Rest between exercises

*60s Rest between sets

Bent Over Row (4xME/60s)

Overhead Tricep Extension (4xME/60s)

Double-Unders (4xME/60s)

Transition: (4m)

Metcon

Metcon (Time)

22-16-10

WallBall Shot 20/14#

American KB Swing 24/20kg
*Rx+:

MB: 25/20#

KB: 32/20kg

*CAP: (8m)