Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Double Murph. 25lbs Weight Vest1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile Run (Take off vest) 1 Mile Run 100 Pull Ups 200 Press Ups 300 Squats 1 Mile RunRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning (Buddy WOD) Teams of 2 Metcon (Time) 100 Air Squat 90 ABmat Situp 80 Flutter Kick L/R=1 70 Mountain Climber L/R=2 60 Box Jump 24/20′ 50 Pushup 40 Pullup 30 Burpee 20 Box Jump 30/24′ 10 Burpee/Pullup*Rx+: With vest *1 Athlete working while partner holds isometric exercises: *Exercises 1-5, Partner holds plank *Exercises 6-10; Partner holds Hollow body *CAP: 20m Mobility Restoritive yoga (15m)Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (AMRAP – Rounds) 36min AMRAP 25lbs Vest. 60lbs Sandbag8 BO Rows 8 Cleans 8 Front Squats 8 BurpessRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (EMOM | 10rds) WT: Max Weight M1-5: 5reps M6-10: 7reps Transition: (3m) Metcon Metcon (4 Rounds for reps) Circuit: 30/30 | 4rds ME/30s Windmill (L) ME/30s Windmill (R) ME/30s Plank Knee 2 Elbow L/R=2 ME/30s SL Vup L/R=2Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (EMOM | 10rds) WT: Max Weight M1-5: 5 reps M6-10: 7reps Transition: (3m) Metcon Metcon (Time) 50-40-30-20-10 MB Situp MB PushupCAP: 10mRead more