Blue Ridge Fitness – CrossTraining Strength Bent Over Row (4×10/50%) E2m15s Gymnastics V-up (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (6rds) 100m Run 15 WBS 09 Pullup 06 MB B2OH WT: 20/14# Rx+: Vest: 20/14# CAP: (20m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (4×9/60%) E2MOM Gymnastics V-up (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (16m) 16 AKS 8 KB FR Lunge L/R=2 16 KB Russian Twist L/R=2 8 Ring Dip WT: 24/16kg Rx+: 32/20kgRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×10/50%) E2m15s Gymnastics Strict-Chinup (3xME/40s) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (15m) AMRAP 06 Snatch 09 Back Squat 12 BB Pushup 15 Lateral BB Hop L/R=2 WT: 95/65# (50% of Snatch 1RM) Rx+: 135/95#Read more

Blue Ridge Fitness – CrossTraining Conditioning Teams of 2 | Partner WOD Metcon (AMRAP – Rounds and Reps) (22m) AMRAP “CINDY” *100M SA SB Haul* Both Athletes working. *Athlete “A” performs ME “CINDY” while athlete “B” moves SB 100m. 1 Athlete working on reps while 1 athlete moves bag. (Reps can only be accumulated while SB is moving.) *Score: “CINDY” reps ONLY *RX+: Vest 20/14# “CINDY”: 5 Pullup 10 Pushup 15 Air Squat YOGA (16m) RestorativeRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Split Squat (4×9/60% | E2MOM) 9L/9R Gymnastics Strict Handstand Pushup (3xME/35s) Rest: (35s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (12m) 12 WBS 24 Double Under 10 MB G2OH 48 Single Under 8 MB Mtn Climber Burpee MB: 20/14# Rx+: Vest 20/14#Read more