Blue Ridge Fitness – CrossTraining Group Warm-up Conditioning Partner WOD | Teams of 2 Metcon (2 Rounds for reps) (2rds) ME/3m Stone 2 Shoulder 75/50# ME/3m Log Flip ME/3m Wall Scale 10′ ME/3m OH Sledge 10/8#*1 Athlete Working *Rx+: Vest: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Split Squat (4×11/50% | E2m15s) 11L/11R Gymnastics Strict Handstand Pushup (3xME/45s) Rest: (45s) Between sets Conditioning OLY Cycling Circuit (3 Rounds for weight) (3M) AMRAP ME G2S Rest: (3M) (3m) AMRAP ME S2OH Rest: (3m) (3m) AMRAP ME G2OH WT: MW (Athlete Choice)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×11/50%) E2m15s Gymnastics Candlestick (3xME/45s) Rest: (45s) Between sets CORE CIRCUIT Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds TGU (L) Inc. Side Plank Raise (L) TGU (R) Inc. Side Plank Raise (R) WT: MW (Athlete Choice)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Squat (4×11/50%) E2m15s Gymnastics Strict Ring Dips (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6m) AMRAP 6 DB Floor Press 9 DB Front Squat Rest: (3m) (5m) 5 DB Gorilla Row L/R=1 8 DB Suitcase DL Rest: (3m) (4m) 4 DB ManMaker 7 DB Russian Twist L/R=1WT: 55/35#Read more

Blue Ridge Fitness – CrossTraining Strength Bent Over Row (4×11/50%) E2m15s Gymnastics V-up (3xME/45s) Rest: (45s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 1 Lap 9 MB Step up 6 MB B2OH 9 BJ On Over 6 MBC + WBS MB: 20/14# Box: 24/20″ Rx+: Vest: 20/14#Read more