Blue Ridge Fitness – CrossTraining Warm-up Strength Back Squat (4×10/55% | E2m15s) Accessory Dumbell Skull Crushers (3x40s/ME | 3Rds) WT: MW (Athlete Choice) Rest: (40s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (5m) 5 MB Situps 5 MB Deck Squats 5 Devils Press Rest: (4m) (5m) 5 MB Vups 5 MB Burpees 5 Man MakersMB: 20/14# DB: 55/35#Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Shoulder Press (4×10/55%) E2m15s Accessory Goblet Cossack Squat (3xME/40s) CIRCUIT: 40/40 | 3rds WT: MW (Athlete choice) Metcon Metcon (3 Rounds for reps) (18m) 12 WBS 20/14# 09 Push Press 95/65# 06 Strict Pullup 03 Cluster 95/65# *E3M: (60s) ½ PlankRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Deadlift (4×10/55% | E2M15s) Accessory SA DB Hammer Curl (3xME/40s) CIRCUIT: 40/40 | 3rds WT: Athlete Choice (MW) (Alternating Reps) Metcon Metcon (Time) 21-15-09 SDHP 95/65# HSPU Rx+: SDHP: 135/95# HSPU: Deficit 2″ CAP: (7m)Read more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Reps) A: (6m) AMRAP ME Single Under ½ Plank Hold Rest: (2m) B: (6m) AMRAP ME Single-Double Under Hollow Body Hold Rest: (2m) C: (6m) AMRAP ME Double-Under Hollow Hang * Both Athletes working. (Athletes must “switch” each time an athlete breaks) *Score: Rope Reps ONLYRead more

Blue Ridge Fitness – CrossTraining Warm-up Strength Back Rack Reverse Lunge (4×8/60% | E2M) EOMOM *Alternating Reps | L/R=2 Accessory Arnold Press (3xME/35s | 3rds) * Rest: (35s) Between sets * MW (Athlete Choice) * SA (Alternating Reps) Metcon Metcon (AMRAP – Rounds and Reps) (20m) 5 Vup 10 HR Pushup 15 ABmat Situp *EOMOM: 1 Rope Climb 15′ Rx+: Body Armor 20/14#Read more