Blue Ridge Fitness – CrossTraining Warm-up Strength Sumo Deadlift (4×8/60%) E2M Gymnastics Strict-Chinup (3xME/30s) Rest: (30s) Between sets Metcon Metcon (Time) 21-15-09-15-21 Hang Clean 95/65# HSPU Rx+: 135/95# CAP: (10m)Read more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Rack Reverse Lunge (4×12/50% | E2m15s) *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/45s | 3rds) * Rest: (45s) Between sets * MW (Athlete Choice) * SA (Alternating Reps) Conditioning Calisthenics Strength Circuit Metcon (4 Rounds for reps) CIRCUIT: 40/20 | 4rds HSPU or Ring Dip Pistol Squat or Wtd SL Box Squat BMU or WG Pullup Athlete Choice*Athlete can choose 1776 movement or choose rest station. Rx+: Vest: 20/14#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (4×11/50% | E2m15s) Accessory DB Goblet Lunge (3xME/45s | 3rds) WT: MW (Athlete Choice) Rest: (45s) between sets Metcon Metcon (AMRAP – Reps) (6m) G2OH 135/95# *EMOM: 5 BOBRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×11/50% | E2m15s) Accessory Dumbell Skull Crushers (3x45s/ME | 3Rds) WT: MW (Athlete Choice) Rest: (45s) Between sets Metcon Metcon (3 Rounds for reps) CIRCUIT: 60s | 3rds Max CAL Row Pike PU WBS 20/14# Ring Row Rx+: PPU: HSPU RR: PullupRead more