Blue Ridge Fitness – CrossTraining Warm-up Group warm-up Conditioning Teams of 2 | Partner WOD 🙂 Metcon (Time) 500m Run 50 SB Clean 50 Pullup 50 SB Squat 50 Pushup 400m Run 40 SB Clean 40 Pullup 40 SB Squat 40 Pushup 300/30/30/30/30, 200/20/20/20/20, 100/10/10/10/10.WT: 45/30# *1 Athlete working *CAP: (30m) Mobility Restorative Yoga (12m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) MURPH. 25lbs + 20lbs In Ruck1 Mile Ruck (45lbs) (Remove 20lbs) 100 Pull Ups 200 Press Ups 300 Squats (Add 20lbs) 1 Mile Ruck (45lbs)Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (AMRAP – Reps) (24m) 200m Run 100m SA Farmer Walk 32/20kg 20 Box Jump 24/20″ 10 Pike PushupTransition: (4m) Strength Shoulder Press (3×12/65%)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5 Reps 25lbs VestDiamond Press Ups Kick Throughs Walkouts Squat JumpsRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Metcon (Time) (2rds) 25 Double Under 20 DB SA OHS 10L/10R 50 DU 20 DB Snatch 10L/10R 75 DU 20 SA DB TSTR 10L/10R 100 DU *Athlete has 20m to perform 2rds. With any remaining time complete as many RMU as possibleWT: 55/35# *Record RMU reps in “Ring Muscle up” section *Transition: (4m) Metcon (AMRAP – Reps) RING MUSCLE UP Strength Deadlift (3×12/65%) (10m)Read more