WOD

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

Blue Ridge Fitness – Cross Training 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*

Blue Ridge Fitness – Cross Training Warm-up Strength Back Squat (5×9/55%) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 100m Run 10 Ring Dips 10 Box Jumps 10 Renegade Row 35/20# L/R=2 10 Squat Thrust 10 ABmat Situps

Blue Ridge Fitness – Cross Training Warm-up Conditioning Teams of 2 | Partner WOD Metcon (Weight) (7m) AMRAP 200m Run/Row (Buy-in) ME Floor Press Rest: (3m) (7m) AMRAP 200m Run/Row (Buy-in) ME Deadlift Rest: (4m) (7m) AMRAP 200m Run/Row (Buy-in) ME CleanWt. 135/95# *1 Athlete rows / 1 Athlete runs **1 Athlete working on bar at a time Rx+: With vest 20/14#

Blue Ridge Fitness – Cross Training Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Bent Over Row (4×8/60% | E2m) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (7m) AMRAP 7 Power Clean 6 Front Squat 5 S2OH Rest: (4m) Then: (5m) AMRAP 9 WBS 7 Pullup

Blue Ridge Fitness – Cross Training Instructional This block will integrate METCON’s and Strength components simultaneously. Athletes will work through a periodized strength cycle focused on (hypertrophy) Warm-up Strength Deadlift (4×8/60% | E2M) EOMOM Metcon Metcon (AMRAP – Rounds and Reps) (14m) 7 OHS 115/75# 7 BJ Burpee 24/20″ 28 Double Under

Announcements Independence Day Week Schedule: Wednesday, July 05 0600-0700: Cross Training 0930-1030: Cross Training 1030-1200: Open Gym 1200-1300: Cross Training 1800-1900: Cross Training Blue Ridge Fitness – Cross Training Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (Time) For Time: (3rds) 20 Jumping Air Squat 15 Clapping Pushups 10 Step-ups L/R=2 05 Bastard Burpees MODIFICATIONS: Jumping AS: Pulsing Air Squat Clapping PU: Pushups Stepups: Forward Lunge Bastard B: Burpee

Announcements Independence Day Week Schedule: Friday, June 30 0600-0700: Cross Training 0700-0715: Yoga 0700-0930: Open Gym 0930-1030: Cross Training 1030-1200: Open Gym 1200-1300: Cross Training 1700-1800: No Scheduled Class Saturday, July 01 No Scheduled Class Monday, July 03 No Scheduled Classes Tuesday, July 04 (Independence day) No Scheduled Classes Wednesday, July 05 0600-0700: Cross Training 0930-1030: Cross Training 1030-1200: Open Gym 1200-1300: Cross Training 1800-1900: Cross Training Blue Ridge Fitness – Cross Training Instructional Workouts for Athletes wanting to train at home or on vacation over the Independence Day Weekend. Workouts will be built assuming no equipment is available (Bodyweight) Workouts will be designed shorter in nature (15-25m) to be efficient and productive as possible. Metcon (AMRAP – Rounds and Reps) (20m) 6 Burpee 9 Reverse Lunge L/R=1 12 Sit-ups *EMOM: 20 Double-Under MODIFICATIONS: Burpee: Squat Thrust Sit-ups: Crunches Double-Under: Single-Under or Jumping-Jack