Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×4/MW | TEMPO | 3300) (8m) Transition: (2m) Accessory Dumbell Lateral Delt Raise (3xME/45s) Rest: (65s) Between sets Metcon Metcon (No Measure) CIRCUIT: 30/30 | 4rds 2A RKS SA Windmill 2A Russian TwistWT: Athlete ChoiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×4/MW | TEMPO | 3300) (13m) Gymnastics TABATA | (6m) Athlete Choice Metcon Metcon (Time) 21 OHS 135/95# 15 HSPU 09 BMU 15 OHS 09 HSPU 06 BMU 09 OHS 06 HSPU 03 BMUWT: (50%) of OHS 1RM CAP: (15m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×4/MW | TEMPO | 3300) (9m) Accessory Dumbell Reverse Fly (3xME/45s) Rest: (65s) between sets METCON Metcon (AMRAP – Rounds and Reps) (4rds) 200m MB Run 20/14# 20 WallBall Lunge L/R=2 16 DB Goblet Squat 55/35# 10SL T2B L/R=2 06 DB Push Press 55/35#WT: 50% of OHS 1RM CAP: (20m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×4/MW | 0330) (13m) Gymnastics Skill Work (Athlete choice) Tabata 20/10 | (6m) Metcon Metcon (Time) (22m) Running Clock: 50-40-30-20-10 Double Under Forward Lunge L/R=2Then: with remaining time Weightlifting Athlete has remaining time to establish 1RM C&J Clean and JerkRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×4/MW | TEMPO | 0330 ) (12m) Transition: (2m) Accessory Dumbell Chest Fly (3xME/45s) Rest: (65s) between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 10/10, 20/20, 30/30… Wtd Step-On/Over 40/25# | 24/20″ Burpee Over BellRead more