Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (No Measure) Bench to Run8 rounds. 2 Mins Rest between Rounds 8 Bench Press 65% of 1 Rep Max 10 Dips (+22 lbs) 14 Renegade Rows (22lbs Dumbbells) 400m Sprint. Metcon (AMRAP – Reps) Core4 Rounds 1 Mins Rest 30 seconds of each. Flutter Kicks Hollow Body Holds […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Front Rack Forward Lunge (3×6/75% | 6L/6R) *8m Accessory Dumbell Bulgarian Split Squat (3×10/MW) *6m *4m Transition Metcon Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 SquatsRead more

Blue Ridge Fitness – HDS-Hybrid AthleteRead more

Blue Ridge Fitness – CrossTraining Benchmark WOD CrossTraining Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / […]Read more

Blue Ridge Fitness – HDS-Hybrid Athlete Metcon (Time) “Savage Saturday”100 Reps of each. Complete all reps before moving on to the next exercise. Pull Ups Cleans (110lbs) Close Grip Bent Over Rows (110lbs) Press Ups Thrusters (88lbs) Box Jumps (40″ Box) Front Rack lunges (88lbs) Toes to Bar Russian Twists (44lbs Med Ball)Read more