Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Shoulder Press (4×6/75%) (8m) Transition: (3m) Conditioning Metcon (AMRAP – Reps) CIRCUIT: 120/60 ME Pushup ME Situp ME Strict Pullup ME Reverse Lunge L/R=2 *200m Buy-in each rd. THEN, with remaining time: Complete AMRAP of prescribed gymnastic movementRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Stance Deadlift (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 25m Shuttle Run 25m Farmer Carry 5 C2B 10 KB S2OH 15 Goblet SquatWT: 24/16kg Rx+: WT: 32/20kg C2B: BMURead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bent Over Row (4×6/75%) (9m) Transition: (3m) Conditioning Strength Circuit Metcon (No Measure) CIRCUIT: 40/20 | 3rds Hex Press Wtd SL Box Squat (L) OH Tri Ext Wtd SL Box Squat (R)WT: Athlete choiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength () Overhead Squat (4×6/75%) (14m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 300m Farmer Walk 32/20kg *15 Pushup + 25 Air Squat Every 50m (Buy-in) Then: With remaining time: AMRAP 10 Pullup 10 RKS 10 Suitcase DL 5L/5RRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (4×6/75%) (13m) (4m) Metcon Metcon (7 Rounds for time) E2MOM | 14m 10 Wtd Stepup 24/20″ L/R=2 15 AKS 20 S2OH 10L/10RWT: 24/16kgRead more