Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat 4×10/50% |E2M Metcon Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rdsWtd Flutter Kicks RKS KB Pushup KB Suitcase DLRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×10/50% | E2M) Metcon Metcon (Time) 24-18-12 AKS 24/16kg WBS 20/14# PullupCAP: (12m)Read more

Blue Ridge Fitness – CrossTraining CONDITIONING (3 Rounds for reps) Teams of 2 | Partner WOD *CIRCUIT: 60/60 | 3 Rounds ME / Sledge | Squat Thrust ME / Log Flip | Burpee ME / SB G2OH | T2B ME / SB Front Squat | Jumping AS *BOTH ATHLETES WORK “A” “B” *BOTH ATHLTETES REST*Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×9/55% | E2M) EOMOM Metcon Metcon (4 Rounds for reps) CIRCUIT | 60/60,50/50,40/40,30/30 Hollow Rock 1/2 Plank Strict Pullups Deficit PushupsRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×9/55% | E2M) E2MOM Metcon (Time) 500m Run Then: (3rds) 9 Hang Power Snatch 7 OHS 5 BFB Then: 500m RunRead more