Blue Ridge Fitness – CrossTraining Warm-up Group Warmup! Conditioning Teams of 2 Metcon (Time) (5rds) 10 KB Hang Clean & Jerk 24/16kg 6 Stone Ground to Over Shoulder 75/50# 20′ SA KB Walking Lunge 24/16kg 200m Run*1 Athlete working at a time on ALL movements (Including run) *CAP: (25m) Mobility (12m)Read more

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

Blue Ridge Fitness – CrossTraining Warm-up Superset 10s Rest between exercises 30s Rest between sets Back Rack Reverse Lunge (5xME/30s) WT: Athlete Choice Plank Jacks (3xME/30s) Transition: 4m) Metcon Metcon (Time) 24-18-12 MB HeadShot 20/14# Snatch 95/65#Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 3 Rounds. 25lbs Vest. 45lbs Sandbag. 3 Mins Rest800m Carry 3 Bear Complex 8 Thrusters 20 Burpees 20 Leg Raises 800m Sprint (no vest or SB)Read more

Blue Ridge Fitness – CrossTraining Warm-up Superset 10s Rest between exercises 30s Rest between sets Bent Over Row (5xME/30s) WT: Athlete Choice Alternating MB Toe-Tap (5xME/30s) Transition: (3m) Metcon Metcon (AMRAP – Rounds and Reps) (15m) 50 Vup (Buy-in) Then: 12 S2OH 95/65# 10 Box Jump 8 Russian Twist 24/16kg L/R=1Read more