Blue Ridge Fitness – CrossTraining Warm-up Core Metcon (8 Rounds for reps) CIRCUIT | 20/40 (8rds) 20s/ME Vup*40s Rest after each set *2m Transition Gymnastics Kipping HSPU | Max Effort (2m) *4m Transition Metcon Metcon (AMRAP – Rounds and Reps) (6m) OHS (Overhead Squat) 95/65 *5 Bar Over Burpee every 10 reps*Rx+: 115/75# *WT: 50-55% […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (7 Rounds for reps) CIRCUIT (20/40 | 7rds) 20s/ME Deadlift 225/155#Rx+: 275/185# *WT: 55-60% of DL 1RM *3m Transition Gymnastics Ring Row | Max Effort (3min) (*3m Transition) Metcon Metcon (Time) 12/10/8/6/4/2 Push Jerk 155/105# *10 Box Jump after each set 24/20″*Rx+: PJ: 185/125# BJ: 30/24″ *WT: […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Conditioning Metcon (8 Rounds for reps) Circuit (20/40 | 8rds) 20s/ME Power Snatch 135/95# *REST: 40s each Rd.*Rx+: 165/110# *2m Transition Gymnastics Pullup | Max Effort (3min) *4m Transition Metcon Metcon (4 Rounds for reps) (4rds) 30s/ME KB Lateral Jump L/R=1 30s/ME KB Flutter Kick L/R=1 30s/ME American KB […]Read more

Blue Ridge Fitness – CrossTraining Conditioning Metcon (7 Rounds for reps) ME/20s Front Squat 135/95*Rest: 40s each rd *Rx+: 165/110 *3m Transition Gymnastics Strict Ring Dip | Max Effort (2min) *3m transition Metcon Metcon (Time) (6rds) 5 Devils Press 55/35 50’ DB Walking Lunge 55/35Read more

Blue Ridge Fitness – CrossTraining Warm-up Metcon (8 Rounds for reps) CIRCUIT (20/40 | 8rds) ME/20s Power Clean 135/95#*Rx+: 185/55# *Rest 40s Each Rd *2m Rest Gymnastics Pushup Max Effort (3min) *3m Transition Metcon Metcon (AMRAP – Rounds and Reps) (8m) 20 DU (Double Under) 5 Strict Pullup 5 T2B (Toe to Bar)Read more