WOD

Blue Ridge Fitness – Cross Training Warm-up Strength Deadlift (4×6/80%) (15m) Transition: (4m) Metcon Metcon (10 Rounds for time) EOMOM 100m Dash

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 10 Rounds. 1 Mins Rest. 25lbs Vest10 Burpee Pull Ups 10 Spiderman Press Ups 20 Lateral Lunges 20 Leg Raises 90 Secs Plank

Blue Ridge Fitness – Cross Training Warm-up Superset Wide Grip Bent Over Row (4xME/90s | 50%) Incline Hip Bridge (Extension) (4xME/75s) Lateral Bar Hop (4xME/60s | L/R=2) Metcon Metcon (AMRAP – Rounds and Reps) (11m) 8 Front Rack Forward Lunge 95/65# L/R=2 7 Bar Facing Burpee 6 HSPU

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 35lbs Ruck.10 Pull Ups 20 Devils Press 30 OH Squats 100 Flutter Kicks 1 Mile Ruck

Blue Ridge Fitness – Cross Training Warm-up Superset Back Squat (4xME/90s | 50%) Ring Rows (4xME/75s) Weighted Hollow Body Flutter Kick (4xME/60s | WT: Athlete choice) Metcon Metcon (Time) 10,9,8,7,6… Burpee AKS 24/16kg

Blue Ridge Fitness – Cross Training

Blue Ridge Fitness – Cross Training Metcon (AMRAP – Reps) Bench Press (4XME/90s) 55% 1 RM Metcon (AMRAP – Reps) Sit-Ups (4 X ME) 75s) Metcon (Calories) Bike Cal (4XME/60S)20s Rest Between Exercise 105s Rest Between Sets Metcon (Time) 5 Rounds For Time 100 m Run 10 Russian KBS 53/35# 8 HSPU 6 SL T2B Cap 12m

Blue Ridge Fitness – Cross Training Warm-up Conditioning Teams of 2 (Buddy WOD:) Metcon (AMRAP – Rounds and Reps) (30m) 100 Leg Toss 100 Air Squat 100 Pushup (Buy-in) Then: AMRAP 600m Row 4 Log Flip 100m OH SB Carry 10 SB G2OH Toss1 Athlete working