WOD

Blue Ridge Fitness – Cross Training Metcon (AMRAP – Rounds and Reps) (12m) 8 Wt. MB Step up 20/14# 10 Ring Dip 12 Deadlift 135/95# Rest: (3m) (10m) 6 Box Jump 24/20″ 8 WBS 20/14# 10 Floor Press 135/95#

Blue Ridge Fitness – Cross Training Warm-up Group warmup 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (25m) 50m 2A Farmer Walk 24/16kg 40 Double Under 30 MB Chest pass L/R=2 20 MB Pushup 10 KB Suitcase DL 01 Lap*1 Athlete working (Both athletes FW and Run) Rx* Body Armor/RuK/Vest 20/14#

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (3×12/57.5%) Sumo Deadlift (3×10/67.5%) Romanian Deadlift (RDL) (3×8/77.5%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m/50m Rest: (90s) Between sets

Blue Ridge Fitness – Cross Training Instructional Final Week of Block 1 Warm-up Strength (27m) Back Squat (3×12@ 57.5%) Front Squat (3×[email protected]%) Overhead Squat (3×[email protected]%) Conditioning Sprintwork 100m | 75m | 50m Sprint (Time) 100m Sprint Score Reps Hillsprint (3x) 100m | 75m | 50m | 25m Rest: (90s) Between sets

Blue Ridge Fitness – Cross Training Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (3rds) A) (3m) ME 2A KB Farmer Walk 24/16kg (3m) AMRAP 20 WBS 15 MB Pushup 10 Pullup B) (3m) ME MB Run (3m) AMRAP 20 MB Headshot 15 Decline MB Pushup 10 T2B MB: 20/14# Rx+: Body Armor/Vest/RuK 20/14# * Both athletes moving on FW and MB Run (1 With wt) | 1 Athlete working on AMRAP *Score: Distance as 1 Rep every 25m

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (3×12/55%) Sumo Deadlift (3×10/65%) Romanian Deadlift (RDL) (3×8/75%) Conditioning Sprintwork 125m Row (Time) Full Drag Damper125m/100m/75m Rest: (90s) Between sets

Blue Ridge Fitness – Cross Training Warm-up Strength Bench Press (3×12/55%) Close Grip Bench Press (3×10/65%) Reverse Grip Bench Press (3×8/75%) Conditioning Assault/ECHO Bike | Sprint work (2 Rounds for reps) ME 12,10,8 CAL Rest: (90s) between sets

Blue Ridge Fitness – Cross Training Warm-up Metcon (2 Rounds for reps) (3m) AMRAP 25 CAL Bike (Buy-in) Then: (With remaining time) ME BB Pushup + Deadlift 155/105# Rest: (3m) (3m) AMRAP 25 CAL Row (Buy-in) Then: (With remaining time) ME Clean 135/95# Rest: (3m) *RepeatWT: Start 60% of Clean 1RM