Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bent Over Row (4×8/70%) (9m) Transition: (4m) Conditioning Metcon (5 Rounds for time) Prowler: 5rds | (2m) Rest between sets: 50m 225/135#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Shoulder Press (4×8/70%) (8m) Transition: (3m) Metcon Metcon (Time) 100m Run 10 G2OH 185/120# 200m Run 20 G2OH 135/95 300m Run 30 G2OH 95/65#CAP: (18m) WT: 65% of C&J 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×8/70%) (15m) Transition: (4m) Metcon Metcon (2 Rounds for reps) (5m) Floor Press Rest: (2m) (5m) Front Squat: *20 Double Under each time the athlete breaksWT: 155/105Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Squat (4×8/70%) (15m) Transition: (4m) Metcon Metcon (AMRAP – Reps) CIRCUIT: 40/20 | 3rds MB Pushup MB WallBall Shot Ring Row MB CleanWT: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon Wide Grip Bench Press (4×8/70%) (14m) Trsnsition: (4m) Metcon (AMRAP – Rounds and Reps) (13m) 3 T2B 2 C2B 1 BMU 2 C2B 3 T2B 4 Clean 135/95# 5 S2OH 135/95#WT: (50% of Clean 1RM)Read more