Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Pendlay Row (Climbing:)

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

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

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

Transition: (3m)

Warm-up

Metcon (AMRAP – Rounds and Reps)

(24m)

400m Run

09 Pullup

12 MB Stepup L/R=2

15 MB Russian Twist L/R=1
MB: 20/14#

Rx+: w/ Ruk/Vest 20/14#