WOD

Blue Ridge Fitness – Cross Training Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP PUSH-UPS: (ME/3M)

Blue Ridge Fitness – Cross Training Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike Push-up (ME/3m)

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 2 Mins Rest. 25lbs Vest100m Walking Lunges 50m Bear Crawl 30 Burpees 30 Press Ups 30 Squats 400m Run

Blue Ridge Fitness – Cross Training Instructional “MURPH” can be scaled by doing no vest, 1/2 the reps/distance, partnering up and modifying movements *Benchmarks: Any athlete wanting to run “MURPH” as a BM MUST have a judge. Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Blue Ridge Fitness – Cross Training Final week of Block 2 Warm-up Strength Shoulder Press (2xME/60s (Climbing) Rest: (1m45s) between sets WT: 55,60% Back Rack Reverse Lunge (2xME/60s (Climbing)) Rest: (2m) between sets WT: 55/60% *Alternating reps Accessory Dumbell Front Delt Raise (3xME/30s) Rest: (60s) between sets WT: MW

Blue Ridge Fitness – Cross Training Final Week of Block 2 Warm-up Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds Hang Clean 55/35# Front Squat 55/35# Hang Snatch 55/35# Floor Press 55/35# *Rest (60s) after each rdTransition: (4m) Metcon (Time) Assault Bike ME/1/2 mile

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (2xME/60s (Climbing) Rest: (2m) between sets WT: 55,60% Bent Over Row (2xME/60s (Climbing) Rest: (100s) between sets WT: 55,60% Accessory Plate Concentration Curl (3xME/30s) Rest: (60s) between sets WT: MW

Blue Ridge Fitness – Cross Training Final week of Block 2 Warm-up Metcon (5 Rounds for reps) CIRCUIT | 60/60 | 5Rrds ME/60s TSTR 95/65 Rest: (60s) ME/60s SDHP 95/65 Rest: (60s)Rx+: 135/95# Transition: (4m) Conditioning 500m Row (Time) Max Effort 500m Row*Score in 2 heats as needed *Rx Athletes must work in 1st heat