Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×8/65% | EOMOM) Metcon Metcon (5 Rounds for reps) CIRCUIT: 30/30 | 5rds 2 RDL + 1 Upright Row 2 DB Pushup + 2 Renegade Row 2 Front Squat + 1 Shoulder Press 2 Lunge + 1 Hammer CurlWT: Athlete Choice Rx+: Body Armor/Vest/RuK 20/14# *Add wts to “Notes”Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×8/65% | E2M) METCON Metcon (Time) Climb down: 50/25, 40/20, 30/15, 25/10, 20/05…Then Up. Double-Under ABmat SitupCap: (12m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×8/65%) E2MOM Metcon (AMRAP – Reps) (14m) ME MB Pushup + OH Stepup *EOMOM: 10 SL T2B L/R=2Rx+: Body Armor/Vest/RuK: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×8/65% | E2M) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 40 MB Flutter Kick L/R=1 30 MB Front Squat 20 MB Pushup 10 WBS *EOMOM: 25 Double-UnderMB: 20/14# Rx+: Body Armor/Vest/RuK: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×8/65% E2m) Metcon Metcon (AMRAP – Reps) For Time: (Amrap) Reps 50 Double-Unders 15 Toes-to-bars 40 Double-Unders 12 Toes-to-bars 30 Double-Unders 9 Toes-to-bars 20 Double-Unders 6 Toes-to-bars 10 Double-Unders 3 Toes-to-bars RX+ Vest / Ruck 20/14#Read more