Blue Ridge Fitness – CrossTraining Warm-up Core Metcon Metcon (3 Rounds for reps) EMOM | 12 | 3rds ME/30s Windmill (R) ME/30s Crossover Hanging Knee Raise (R) ME/30s Windmill (L) ME/30s Crossover Hanging Knee Raise (L)*Repeat for 3rds (12m) *Record WT. in “Notes” *3m Transition Accessory Metcon (4 Rounds for reps) EMOM | 16 | […]Read more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Superset 10s Rest between exerecises 90s Rest between sets Shoulder Press (4×4/80%) V-up (4xME/30s) *10m *3m Transition Metcon Metcon (Time) (3rds) 300m Run 15 PS (Power Snatch) 95/65# 15 BFB (Bar Facing Burpee)*Rx+: 135/95# *WT: 50-55% of PS 1RM *Note location: Floor/Platform/Outside **Rx Athletes must perform on “Floor” […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Superset 10s Rest between exercises 90s Rest between sets Back Squat (4×4/80%) Strict Pull Up (4xME/30s) *12m *4m Transition Metcon Metcon (Time) 40 DU (Double Under) 15 OHS (Overhead Squat) 95/65# 15 SDHP (Sumo Deadift Highpull) 95/65# 30 DU 12 OHS 12 SDHP 20 DU 09 OHS 09 […]Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) Back Day5 Rounds for time. 10 Sumo Deadlift (220lbs) 10 Pull Ups 10 T-Bar Rows (120lbs) 10 Under Hand Chin Ups 400m Row Metcon (Time) 1000m sled push or pullRead more