Blue Ridge Fitness – CrossTraining Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (9m) 15 Wallball Shot 20/14# 09 Ring Dip 06 BMURest: (5m) B: Metcon (AMRAP – Rounds and Reps) (9m) 15 MB Clean 20/14# 09 Pullup 06 HSPURead more

Blue Ridge Fitness – CrossTraining Metcon (Weight) BENCH PRESS: (ME/4M@65%) Metcon (Weight) BACK SQUAT: (ME/4M @ 65 %) Metcon (AMRAP – Reps) GYMNASTICS CLOSE GRIP PUSH-UPS: (ME/3M)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) SHOULDER PRESS: ME/5m @ 55% Metcon (Weight) BACK RACK REVERSE LUNGE: ME/5m @ 55% Gymnastics Pike Push-up (ME/3m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon A: Metcon (AMRAP – Rounds and Reps) (12m) 48 Double Under 12 DB Frwd Lunge L/R=2 12 DB Floor PressRest: (6m) Metcon B: Metcon (AMRAP – Rounds and Reps) (10m) 100 Single Under 10 DB Rev Lunge L/R=2 10 DB Renegade Row L/R=2DB: 55/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) DEADLIFT: ME/5m @ 55% Metcon (Weight) BENT OVER ROW: ME/5m @ 55% Gymnastics Strict Wide Grip Pullup (ME/3m)Read more