Blue Ridge Fitness – CrossTraining Warm-up Superset Back Squat (5xME/30s ) WT: Athlete Choice Ring Dips (5xMW/30s) Transition: (3m) Metcon Metcon (Time) 30 C & J 10 @ 95/65# 10@ 135/95# 10 @ 185/120# *50 DU after each setWT: start at 40% and climb accordingly CAP: (8m)Read more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 40 Min EMOM. 45lbs SandbagOdds – 10 Thrusters Evens – 4 Get Ups (2 each side) Metcon (Time) 10 * 400m RepeatsWork :Rest 1: 1.5Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Partner WOD Teams of 2 Metcon (AMRAP – Rounds and Reps) “CINDY”Non-Working athlete holds plank. Both athltes can rest when no one holding plank. Mobility Hip/Low back (10m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Core GHD Sit-ups (3xME/30s) 30s rest between sets Reverse Hypers (3xME/30s) 30s Rest between sets Ring Rollout (3xME/30s) 30s Rest each set *Transition (2m) Metcon Metcon (5 Rounds for time) 100m Run 60s Rest 200m Run 2m Rest 300m Run 3m Rest 400m Run 4m Rest 500m RunRead more