Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/2m @ 80% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/2m @ 80% Gymnastics Deficit Pike Pushup (ME/3m) Conditioning 400m Run (Time) Max Effort 400m RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (7 Rounds for time) E3MOM | 21m 21 Box Jump 24/20″ 15 WallBall Shot 09 Burpee*Score each rd for time (Rest remainder of each rd) *Transition: (3m) Gymnastics Hip Bridge | Max Effort (3m) (1xME/3m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) DEADLIFT: ME/2m @ 80% Metcon (Weight) BENT OVER ROW: ME/2m @ 80% Gymnastics Body Bar Row (ME/3m) Conditioning 600m RunRead more

Blue Ridge Fitness – CrossTraining Final week of “ZULU” Cycle Warm-up Metcon Metcon (AMRAP – Rounds and Reps) (24m) 10 SA DB Hang Snatch 55/35# L/R=2 08 SA DB Stepup 24/20″ 55/35# 06 Strict Chinup 04 SA DB Manmaker 55/35#Transition: (4m) Gymnastics ABmat Situps | Max Effort/3m (1xME/3m)Read more

Blue Ridge Fitness – CrossTraining Final week of “ZULU” Cycle Warm-up Strength Metcon (Weight) BENCH PRESS: (ME/2m@80%) Metcon (Weight) BACK SQUAT: (ME/2m @ 80%) Gymnastics Metcon (AMRAP – Reps) GYMNASTICS Declined Pushup (ME/3M) Conditioning 800m Run (Time) Max Effort 800m RunRead more