Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Deficit Deadlift (4×6/80%)

*14m

Transition: (4m)

Metcon

Metcon (8 Rounds for time)

EMOM | 4rds

10 CAL Bike

15 AKS 32/24kg

100m Row

15 Pullup

Then: Rest: (4m)

EMOM | 4rds

10 CSL Bike

15 RKS 32/24kg

100m Row

15 Ring Dip