Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Shoulder Press (4×6/75%) (9m) Transition: (3m) Metcon Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) E3MOM | (24m) 30 Box Jump 24/20″ 25 Floor Press 135/95# 20 OHS 135/95#*1 Athlete workingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×6/75%) (14m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (12m) 6 Skater Bound L/R=1 12 WBS 18 MB Chest Slam 24 Double UnderWT: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bent Over Row (4×6/75%) (9m) Transition: (3m) Metcon Metcon (3 Rounds for reps) CIRCUIT | 40/20 | 3rds MB Pushup MB Situp MB Pullup MB Mtn Climber L/R=1WT: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×6/75% ) (14m) Transition: (4m) Metcon Metcon (Time) 100 Double Under 50 Air Squat 90 DU 40 AS 80 DU 30 AS 70 DU 20 AS 60 DU 10 ASCAP: (13m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×6/75%) Metcon Metcon (4 Rounds for reps) CIRCUIT: 30/30 | 4rds ME CAL Row ME TSTR 95/65# ME CAL Bike ME Hang 2 OH 95/65#WT: 50% of Snatch 1RMRead more