Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Sumo Romanian Deadlift (4×8/75%)

(9m)

Transition: (3m)

Metcon

Metcon (Time)

500m Run

50 Air Squat

400m Run

40 Pushup

300m Run

30 Jumping Lunge L/R=1

200m Run

20 C2B

100m Run

10 Bastards
CAP: (15m)