Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bent Over Row (8,6,4,2/MW)

(8m)

Transition: (3m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(11m)

10 Lateral Bench Bound L/R=2

10 Snatch/Lunge L/R=2 24/16kg

Rest: (3m)

(7m)

8 Tuck Crunch

8 Clean/Lunge L/R=2 24/16kg