Blue Ridge Fitness – CrossTraining Warm-up Strength Bent Over Row (3×5/80%) (8m) Gymnastics CIRCUIT: 40/70s | 3rds Declined Pushup (3xME/40s) Rest: (70s) Between sets Conditioning Strength Circuit (No Measure) CIRCUIT: 40/20 | 4rds DB CrossBody Curl DB Goblet Side Lunge (R) DB OH Tri Ext DB Goblet Side L (L)WT: MW (Athlete Choice)Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength (12m) Deadlift (3×5/80%) Gymnastics CIRCUIT: 40/70s | 3rds L-Sit Raise (Rings) (3xME/40s) Rest: (70s) Between sets Metcon Metcon (Time) 5,4,3,2,1,2,3,4,5 G2OH 135/95# Bar Facing BurpeeWT: 40-50% of C&J 1RM CAP: (12m)Read more

Blue Ridge Fitness – CrossTraining Back Squat (3×5 / 80%) L-Sit Raises (Pullup Bar) (3xME/40s Rest:(70S) Between Sets ) METCON (AMRAP – Rounds and Reps) (10m) AMRAP 6 Clean 135/95# 9 HSPU 12 Jumping lunge L/R =2Read more

Blue Ridge Fitness – CrossTraining Group Warm-up 🙂 Conditioning Partner WOD | Teams of 2 Metcon (AMRAP – Rounds and Reps) With a 25m Running Clock: 100m SB OH Carry 100 SB OHS 150m SB Fireman Carry 75 SB FS 200m SB Farmer Carry 50 SB BS (Buy-in) Then: (With remaining time: AMRAP 20 SB S2OH 20 SB Russian Twist L/R=2 20 SB Situp 20 SB Burpee SB: 50/35# RX+: Vest 20/14# * Both athletes work on “Carry” / One athlete works on remaining movements.Read more

Blue Ridge Fitness – CrossTraining Warm-up Strength Split Squat (3×5/77.5% | 5L/5R) (12m) Gymnastics CIRCUIT: 35/65 | 3rds Strict Ring Dips (3xME/35s) rest: (65s) Between sets Weightlifting Push Jerk (5×3/Climbing) (E75s)Read more