Blue Ridge Fitness – CrossTraining Warm-up Strength BENT OVER ROW Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory DB HEX Bent Over Row (3×12/MW) (6m) *WT: Athlete choice *Transition: (3m) Conditioning Metcon (Time) 1600m Run OR 2k Row*Athlete choice; (Athletes that chose row last week will do run this week and vice versa) *Not a BMRead more

Blue Ridge Fitness – CrossTraining Strength Back Squat Metcon (Weight) ME “Max Effort” *Athlete has (5m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory Front Rack Split Squat (3×12/MW) (8m) *Transition: (3m) Metcon Metcon (6 Rounds for time) Erg Sprintwork: 125m (6x) *90s Rest each set*Classes larger then 10 athlete stagger heatsRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 32min AMRAP. 45lbs Sandbag2 Thrusters 5 Press UPS 8 Ground to ShoulderRead more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) 5 Rounds. 2 Mins Rest. 25lbs Weight Vest. 45lbs Sandbag8 Burpees Over Bag 10 Cleans 12 Front Squat 20 Press Ups On SB 400m CarryRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (Weight) Bench Press: (ME/5m)ME “Max Effort” *Athlete has (8m) to move as much wt. as possible. *WT: is athlete choice (Adjust wt as needed throughout) *Score total Reps x wt. *(10m) Total time, 5m warm-up/5m working *Transition: (2m) Accessory DB Hex Press (3×12/MW) *(6m) *Transition: (3m) Metcon Metcon (Time) 35 Snatch 135/95#WT: 70% 1RM CAP: (7m)Read more