Blue Ridge Fitness – CrossTraining Warm-up Strength Close Grip Bent Over Row (4X10/65%) (9m) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (6m) 10 MB Chest Slam 20/14# 8 MB Clean 6 Power Clean 185/120# Rest: (4m) (6m) 10 WallBall Shot 20/14# 8 MB Burpee 6 Front Squat 135/95#WWT: 65-70% of Clean 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Overhead Squat (4×10/65%) Metcon Metcon (AMRAP – Rounds and Reps) (18m) 200m Run 08 Strict Shoulder Press 95/65# 10 Back Rack Reverse Lunge 95/65# L/R=2 24 Double UnderWT: 65% of SP 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Reverse Grip Bench Press (4×10/65%) (13m) Transition: (4m) Conditioning Metcon (5 Rounds for time) 50m Sprint Rest: (60s) 100m Sprint Rest: (2m) 200m Sprint Rest: (3m) 300m Sprint Rest: (4m) 400m SprintRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (36m) 200m SB Run 100m Run 50 WallBall Shots 40 SB Stepup 30 SB Hang Clean 20 Pullup 10 SB BurpeeSB: 55/35# *1 Athlete workingRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Wide Grip Shoulder Press (4×10/65%) (8m) Transition: (3m) Metcon Metcon (3 Rounds for reps) CIRCUIT: 40/20 | 3rds ABmat Situp Russian KBS Weighted Flutter L/R=1 American KBSWT: Athlete ChoiceRead more