Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (9,7,5,3/MW) (8m) Transition: (3m) Metcon Metcon (Time) 10 FP (Floor Press) 155/105# 10 GS (Goblet Squat) 24/16kg 200m Run 15 FP 15 GS 300m Run 20 FP 20 GS 400m Run 25 FP 25 GS 500m RunCAP: (20m) WT: 60% of BR 1RMRead more

Blue Ridge Fitness – CrossTraining Warm-up Back Squat (9,7,5,3/MW) (13m) Transition: (4m) Metcon Metcon (AMRAP – Rounds and Reps) (17m) 400m Run 8 Deadlifts 225/120# 16 Barbell PushupWT: 60% of DL 1RMRead more

Blue Ridge Fitness – CrossTraining Metcon (Time) 25lbs Vest1 mile Run 100 Pull Ups 1 Mile Run 100 Burpees 1 Mile RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (9,7,5,3/MW) (12m) Transition: (4m) Metcon Metcon (Time) 10/2,8/4,6/6,4/8,2/10 DB Squat Snatch 55/35# RMUCAP: (10m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps. 25lbs Vest. 60lbs SandbagCleans Thrusters OH Walking Lunges BO Rows Burpees Over BagRead more