Blue Ridge Fitness – CrossTraining Warm-up Superset 10s Rest between exercises 30s Rest between sets Deadlift (5xME/30s) WT: Athlete choice Double-Unders (5xME/30s) Transition: (4m) Metcon Metcon (Time) 50m Run 5 HSPU 100m Run 10 HSPU 150m Run 15 HSPU 200m Run 20 HSPU 150m Run 15 HSPU 100m Run 10 HSPU 50m Run 5 HSPURead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 21,15,12,9,5,3,1 25lbs Vest & 45lbs SandbagDevils Press Burpees Over Bag Ground to Shoulder OH Walking LungesRead more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more

Blue Ridge Fitness – CrossTraining Warm-up Metcon Teams of 2 Metcon (AMRAP – Rounds and Reps) (30m) 50m Run 5 MB Squat Clean WallBall Shot 20/14# 5 MB Stepup 24/20″ 5 American KB Swing 24/16kg 100m Run 10 MB SCWBS 10 MB SU 10 AKS 150m Run 15 MB SCWBS 15 MB SU 15 AKS 200,20,20,20… (Continue climbing by 50m and 5 reps each rd.)1 Athlete runs at a timeRead more

Blue Ridge Fitness – CrossTraining Warm-up Superset 15s Rest between exercises 60s Rest between sets Front Rack Forward Lunge (4xME/45s Alternating Reps (L/R=1)) WT: Athlete Choice Ring Dips (4xME/45s) Transition: (3m) Metcon Metcon (AMRAP – Reps) (10m) SL Burpee *2 Bar Muscle up EMOMSLB: Alternating Reps (L/R=2)Read more