Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bench Press (Climbing:)

1-2: (10@55%)

3-4: (8@65%)

5-6: (6@75%)

Transition: (4m)

Metcon

Metcon (Time)

200 Double Under

Then:

42-30-18

WallBall Shot 20/14#

ABmat Sit-up

Then:

200 DU
*CAP: (12m)