Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Romanian Deadlift (3×12/MW)

(9m)

Transition: (2m)

Accessory

Dumbbell Chest Press (2xME/60s)

Rest: (60s) between sets

WT: Max Weight

Transition: (2m)

Metcon

Metcon (AMRAP – Rounds and Reps)

(14m) Running Clock:

600m Run (Buy-in)

Then: (with remaining time)

AMRAP:

3 RMU

6 Ring Dip

9 Goblet Squat 32/20kg

12 Vup