Blue Ridge Fitness – CrossTraining Warm-up (5m) Mobility Shoulder/Neck (12m) Metcon Partner WOD (Teams of 2) Metcon (Time) (5Rds) *5 DB Burpee 55/35# Then: 5 BMU (Bar Muscle Up) 9 DB Hang C&J 55/35# 13 DB Deadlift 55/35#*BOTH Athletes must complete 5 DB Burpees before each Rd. *THEN: *Athlete (A) must complete 1 FULL Rd. […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 7 FS (Front Squat)/MW O: 10 K2E (Knee to Elbow)*WT: Athlete Choice *Record WT. in “Notes” *4m Transition Core Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s MB ABmat Situp ME/30s Tuck Crunch ME/30s Hollow Body Hold*WT: Athlete […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 08 Bench Press/MW O: 10 Strict Chin up*WT: Athlete Choice *Record Wt. in “Notes” *4m Transition *Classes larger than 9 Alternate Stations Accessory Metcon (12 Rounds for reps) Circuit (30/30 | 4rds) ME/30s DB Chest Press ME/30s DB Reverse Fly […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Metcon (12 Rounds for reps) EMOM (12) E: 10 BOR (Bent Over Row) MW O: 15 Rev Grip BB Pushup*WT: Athlete Choice. Choose wt to reach failure unbroken each set *Record WT. in “Notes” *4m Transition Conditioning Accessory Strength Metcon (12 Rounds for reps) Circuit Accessory (30/30 | […]Read more

Blue Ridge Fitness – CrossTraining Warm-up Partner WOD (Teams of 2) Metcon Metcon (Time) 100 ABSU (ABmat Situp) (Buy-in) Then: 1000m Row 60 BS (Back Squat) 95/65# 60 T2B (Toe to Bar) 1000m Row 50 BS 115/75# 50 T2B 1000m Row 40 BS 135/95# 40 T2B Then: 100 ABSU (Cash-out)*Rx+: BS: 115/75# | 135/95# | […]Read more