Blue Ridge Fitness – CrossTraining Warm-up Strength Low Bar Back Squat (5×5/75%) (14m) Transition: (2m) Hammer Curl (2xME/60s) WT: Athlet choice (MW) Transition: (2m) Metcon Metcon (AMRAP – Rounds and Reps) (3m) AMRAP 5 2A DB Hang Clean 5 2A DB Front Squat *(3m) REST (3m) AMRAP 5 2A DB Clean 5 2A DB PushPress *(3m) REST (3m) AMRAP ME 2A DB ClusterWT: 55/35#Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 60lbs Sandbag800m Carry 12 Thrusters 12 Cleans 12 Front Squats 12 Press Ups 800m Run (no sandbag)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Double 1/2 Murph. 1st 1/2 25lbs Vest. 2nd 1/2 No Vest800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m Run * Remove Vest * 800m Run 50 Pull Ups 100 Press Ups 150 Squats 800m RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bulgarian Split Squat (3×10/MW | 10L/10R) (12m) Transition: (2m) Dumbbell Military Press (2xME/60s) Rest: (60s) Between sets WT: MW Transition: (2m) Core Metcon (No Measure) TABATA | 20/10 | 5rds Banded Good Morning Banded Hip Abductions Reverse Hyper Jackknife KB PendulumWT/Band: Athlete choiceRead more

Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossTraining Games Open 22.1 RX (Ages 16-54) click here CrossTraining Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-oversTo learn more about CrossTraining Games Open 22.1 Scaled (Ages 16-54) click here CrossTraining Games Open 22.1 Foundations (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 bear crawls...Read more