Blue Ridge Fitness – CrossTraining Warm-up Strength (12m) Deadlift (3×5/MW) Gymnastics CIRCUIT: 45/75s | 3rds L-Sit Raise (Rings) (3xME/45s) Rest: (75s) Between sets Metcon Metcon (Time) (4rds) 8 WTD Box Step-on-over 24/16″ 16 MB Pushup 8 Mtn Climber Squat Thrust 16 MB Russian TwistL/R=2 *EOMOM: 32 Double-Under*MB: 20/14# *CAP: (12m)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Bench Press (3×5/MW) (12m) Gymnastics CIRCUIT: 45/75 | 3rds Strict Pull Up (3xME/45s) Rest: (75s) Between sets Metcon Metcon (AMRAP – Rounds and Reps) (18m) 10 OH FWRD Lunge 95/65# L/R=2 18 ABmat Situp 10 G2H 95/65# 18 Lateral Bar Hop L/R=2 10 Ring DipWT: 40-50% of OHS 1RMRead more

Blue Ridge Fitness – CrossTraining Instructional FINAL WEEK of “HOTEL” Cycle.* *Prepare for “Benchmark/Deload Week” Starting Monday, 6.24 – Saturday 6.29 Back Squat (3×5 / MW%) Gymnastics L-Sit Raises (Pullup Bar) (3xME/45s) Rest: (75s) Between sets Metcon Metcon (Time) 21-18-15-12-09-06 WallBall Shot 20/14# Pullup *Rx+: Vest: 20/14# *CAP: (10m)Read more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) (26m) 10 SB Clean 10 HRPU 10 SB Front Squat 10 SB G2OH 100m Run *Add (5) reps each Rd. (50m Run) WT: 50/35# Rx+: Vest: 20/14# *1 Athlete working (Both athletes run)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (3×5/80% | 5L/5R) (12m) Gymnastics CIRCUIT: 40/70s | 3rds Strict Ring Dips (3xME/40s) rest: (70s) Between sets Weightlifting Split Jerk (5×3/Climbing ) (E90s)Read more