Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds Double-Under 1/2 Getup L-Sit Raise Windmill Reverse HyperWT: Athlete ChoiceRead more

Blue Ridge Fitness – CrossTraining Strength (21m) Bench Press (3×4/70%) Wide Grip Bench Press (3×4/70%) Close Grip Bench Press (3×4/70%) Accessory Overhead Tricep Extension ((3xME/40s)) Rest: (40s) Between sets WT: Athlete ChoiceRead more

Blue Ridge Fitness – CrossTraining Metcon Metcon (5 Rounds for reps) E4MOM 1: 500m Run (Buy-in) With remaining time: AMRAP ME Pull-ups 2: 400m Run (Buy-in) With remaining time: AMRAP ME Air-Squats 3: 300m Run (Buy-in) With remaining time: AMRAP ME Push-ups 4: 200m Run (Buy-in) With remaining time: AMRAP ME Reverse Lunges L/R=2 5: 100m Run (Buy-in) ME ABmat Sit-ups*Rx+: Body Armor/Vest/RuK 20/14# *Rest: (60s) Between each Rd.Read more

Blue Ridge Fitness – CrossTraining Strength (24m) Back Squat (3×4/70%) Front Squat (3×4/70%) Overhead Squat (3×4/70%) Accessory Arnold Press (3xME/40) Rest: (40s)Between sets WT: Athlete choiceRead more

Blue Ridge Fitness – CrossTraining Metcon Metcon (AMRAP – Rounds and Reps) CIRCUIT A: 2m/2m | 4rds 50 Double Under ME BJ Burpee CIRCUIT B: 2m/2m | 4rds 100 Single Under ME BJ On/OverRead more