Blue Ridge Fitness – CrossTraining Warm-up Strength Close Stance Deadlift (4×8/70%) (14m) Transitoin: (4m) Conditioning Metcon (5 Rounds for time) SPRINTWORK: 50m Run *Rest: (60s) 100m Run Rest: (90s) 200m Run *Rest: (2m) 300m Run *Rest: (2m30s) 400m RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bent Over Row (4×8/70%) (9m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (23m) 21 ABmat Situp 15 AKS 09 Ring Dip 06 Cluster 155/105# *Work: (3m) | Rest: (2m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×8/70%) (13m) Transition: (4m) Metcon Metcon (4 Rounds for reps) TABATA 20/10 | 4rds Curl + Press Burpee RDL + Upright Row Squat Thrust*Rest (1m) between rds **WT: Athlete choiceRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bench Press (4×8/70%) (13m) (Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (21m) 50 Double-Under 15 Box Jump 24/20″ 09 HSPU 06 Clean 185/120# *Work: (2m) / Rest: (1m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5 Rounds for reps) CIRCUIT | 5rds ME/60s Cal Bike ME/60s DB S2OH 55/35# ME/60s Box Jump On-Over 24/20″ ME/60s Suitcase Reverse Lunge 55/35# Rest/60s1 Athlete working at a time. (Partition as needed) *Training will be executed outdoors (Including bike)Read more