Blue Ridge Fitness – CrossTraining Metcon (Weight) BENCH PRESS: (ME/3m@75%) Metcon (Weight) BACK SQUAT: (ME/3m @ 75%) Metcon (AMRAP – Reps) GYMNASTICS FIXED BAR DIP (ME/3M)Read more

Blue Ridge Fitness – CrossTraining Instructional Bring attire to get dirty and gloves or hand protection Warm-up Conditioning Teams of 2 (Partner WOD) Metcon (5 Rounds for reps) CIRCUIT: (60s) 5rds Log Flip OH Sledge Stone G2S Run RestTeams rotate from station to station (1 Athlete working at a time)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/4m @ 65% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/4m @ 65% Gymnastics Strict Ring Dips (ME/3m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Reps) (24M) ME Pushups *Each time athlete breaks 05 Pullup 10 AirSquat 15 ABmat SitupRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) DEADLIFT: ME/4m @ 65% Metcon (Weight) BENT OVER ROW: ME/4m @ 65% Gymnastics Strict-Chinup (ME/3m)Read more