Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×10/55%) E2MOM Metcon Metcon (No Measure) Station Work: (3m Each Station| 2rds) Station 1: GHD Situp Station 2: Peg Board Station 3: Rope Climb Station 4: Reverse Hyper Station 5: GHD Hip extensionRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×10/55% | E2M) Metcon Metcon (Time) 10/8/6/4/2 Hang C&J 95/65# Strict Pullup SDHP 95/65# Deficit HSPU 3″Rx+: 135/95# CAP: (12m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×10/55% E2m) Metcon (Time) 100m Run 100 ABmat Situps 200m Run 80 AirSquat 300m Run 60 Pushup 400m Run 40 Reverse Lunge L/R=2 500m Run 20 Pullup Rx+: Vest: 20/14# Cap: 25mRead more

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Reps) CIRCUIT: 90/90 | 2rds Prowler 225/135# Log Flip Tire Hop OH Sledge 10/8# MB Knee Raise 20/14#1 Athlete working/Both athletes rest *Rx+: Body Armor/Vest/RuK: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×960% | EOMOM) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds SA RKS SA High Pull SA Snatch SA KB OHSWT: Athlete Choice *Alternate sides each Rd *Add wts to “Notes”Read more