WOD

Blue Ridge Fitness – Cross Training Warm-up Strength Bench Press (4×4/80%) (10m) Back Squat (4×4/80%) (12m) Transition: (3m) Gymnastics Strict Ring Dips (3xME/60s) Rest: (60s) between sets Pistols (3xME/60s (Alternating reps)) Rest: (60s) between sets

Blue Ridge Fitness – Cross Training Warm-up Conditioning Metcon (Time) 100 Stone G2S/SB OH Hold *200m Run every 10 reps2 Athetes working. 1 Athlete holding SB OH/1 Athlete on Stone *Both athletes run WT: Stone: 100/75# SB: 45/30# *CAP: 35m

Blue Ridge Fitness – Cross Training Warm-up Conditioning A:: Metcon (AMRAP – Rounds and Reps) (5m) 5 SDHP 95/65# 5 HSPURest: (5m) B:: Metcon (AMRAP – Rounds and Reps) (6m) 6 Front Squat 135/95# 6 Box Jump 30/24″Rest: (6m) C: : Metcon (AMRAP – Rounds and Reps) (7m) 7 Floor Press 185/120# 7 C2B

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36 Min AMRAP. 25lbs Vest5 Burpees 8 Diamond Press Ups 20 Reverse Lunges

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 36min AMRAP @Bodyweight5 Burpees 8 Diamond Press Ups 12 Squat Jumps Metcon (Time) 8*200m RepeatsWork: Rest 1:1

Blue Ridge Fitness – Cross Training Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here

Blue Ridge Fitness – HDS-Hybrid Athlete

Blue Ridge Fitness – Cross Training Warm-up Conditioning Partner WOD | Teams of 2 Metcon (Time) 1600m Run *25 Pushup/25 Squat Every 200m*Both athletes Run/walk. *Partition reps as desired *Rz+: Ruk/Vest 20/14# CAP: 30m