Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Time) Shoulder Press: 5xME/60s *Rest: (60s) each setTransition: (3m) Metcon Metcon (Time) 21-15-09-15-21 WallBall Shot 20/14# Toe 2 Bar *E75s: 20 Double-UnderCAP: (16m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 25lbs Vest20 Burpees 20 Walk Outs 20 Press Ups 20 Leg Raises 400m RunRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Reps) 40 Mins AMRAP. 25lbs Vest5 Burpees 5 Press Ups 5 Squats Finish With 2 Mile RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning METCON A: Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (14m) 100 Double-Under 20 Pushup 15 American KB Swing 24/16kg 10 Pistol Squat L/R=2Rest: (4m) Instructional *METCON A: 1 Athlete Working at a time Conditioning METCON B: Teams of 4 | Buddy WOD Metcon (AMRAP – Rounds and Reps) (12M) 10 Stone G2OS 15 Russian KBS 20 Box Jump 24/20″ 100 KB Toe Tap L/R=2Rx+: Heavy Stone Box: 30/24″ Log Overhead Instructional *METCON B: 1 Athlete working at a time WHILE 2 Athletes Log HoldRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (5 Rounds for weight) Back Squat: 5xME/60s *60s Rest each setREST: (4m) Metcon Metcon (Time) 21-15-09 SDHP 115/75# Bar DipWT: 45-50% of SDHP 1RM *Athlete must perform Bar Muscleup each time mounting bar for dips CAP: (5m)Read more