Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Bent Over Row (5×5/75%)

(8m)

Gymnastics

Deficit Pushup (2xME/60s)

Rest: (75s) Between sets

Metcon

Metcon (Time)

16-14-12-14-16

Russian Twist L/R=1

Hang Snatch L/R=2

Front Squat

AKS
All movements performed with 1 KB (24/16kg)

*Rx+: 32/20kg

*CAP: (15m)