Blue Ridge Fitness – CrossTraining Metcon (AMRAP – Rounds and Reps) (14m) 14 MB Step-up 20/14# L/R=2 7 C2B 14 Box Jump 24/20″ 7 Pull-up REST: (4m) (12m) 12 Step-up (bodyweight) L/R=2 6 MB Push-up 12 Jumping Lunge L/R=2 6 Decline MB Pushup *Decline MB Push-up : Feet on MB *RX+: Vest 20/14# Ruck 20/14#Read more

Blue Ridge Fitness – CrossTraining Strength (27m) Deadlift (3×6@65%) Sumo Deadlift (3×6@65%) Romanian Deadlift (RDL) (3×6@65%) Accessory Dumbbell Curls (3xME/30s) Rest: (30s) Wt: Athlete choiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (4 Rounds for time) 200m Run ME SA KB TSTR Rest: (60s) 300m Run ME Burpee over bell Rest: (60s) 400m Run ME WallBall Shots Rest: (60s) 500m Run ME MB Russian Twist L/R=1Cap: (25m)Read more

Blue Ridge Fitness – CrossTraining Strength (24m) Bench Press (3×6/65%) Wide Grip Bench Press (3×6/65%) Close Grip Bench Press (3×6/65%) Accessory Overhead Tricep Extension ((3xME/30s)) Rest: (30s) Between sets WT: Athlete ChoiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning CIRCUIT | 60/60 | 3rds Metcon (3 Rounds for reps) G2S S2OH Front Squat Floor PressWT: 135/95#Read more