Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Push Press (Climbing:)

1-2: (12@45%) 75s

3-4: (10@55%) 85s

5-6: (08@65%) 95s

Transition: (3m)

Metcon

Metcon (6 Rounds for time)

Sprint work: (6rds)

6x 125m Row:

1-3: (60s Rest)

4-6: (90s Rest)
Staggar heats as needed