Blue Ridge Fitness – CrossTraining Warm-up Metcon Partner WOD (Teams of 2) Metcon Metcon (Time) (3rds) 50 Mountain Climber L/R=2 50 Double Under 40 Flutter Kick L/R=1 40 ABmat Situp 30 WallBall Shot 30 Box Jump 24/20″ 20 Pullup 20 Rig Dip 10 Burpee over Abmat 10 Jumping Lunge L/R=1*1 Athlete working at a timeRead more

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting High-Hang Clean (1×4/67.5% | 1×3/72.5% | 1×2/82.5%) E2MOM Mid-Hang Clean (1×3/72.5% | 1×2/77.5% | 1×1/82.5%) E2MOM Squat Clean (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Deadlift 225/155# 7 Decline Pushup 20″Rx+: 265/175# *WT: 50%Read more

Blue Ridge Fitness – CrossTraining Strength Bent Over Row (1×8/67.5% | 1×5/72.5% | 1×2/82.5%) E2MOM Wide Grip Bent Over Row (1×8/67.5% | 1×5/72.5% | 1×2/82.5%) E2MOM Barbell Row (Reverse Grip) (6×1/Clibing to MW | Starting @ 65-70%) *E90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Back Squat 135/95# 7 Floor Press […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Mobility Shoulder/Upper Thoracic Metcon Metcon (Time) (3rds) 25 BJ (Box Jump) 24/20″ 25 SB (Slam Ball) 25 MB Burpee + MB Head Shot 20/14# 25DU (Double Under)*CAP 16mRead more

Blue Ridge Fitness – CrossTraining Warm-up Weightlifting High-Hang Snatch (1×4/67.5% | 1×3/72.5% | 1×2/82.5%) E2MOM Mid-Hang snatch (1×3/72.5% | 1×2/77.5% | 1×1/82.5%) 2nd Pull PositionE2MOM Squat Snatch (6×1/Climbingto MW | Starting @ 65-70%) Every 90s *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (7m) 7 Front Squat 135/95# 7 HSPURx+: 185/120# *WT: 50%Read more