Blue Ridge Fitness – CrossTraining

Warm-up

Conditioning

Teams of 2 | ( Buddy WOD 🙂

Metcon (Time)

100m Row

10 Muscle-ups

200m Row

20 HSPU

300m Row

30 OHS 45/35#

400m Row

40 SDHP 45/35#

500m Row

50 Pullups

600m Row

60 Pushups

700m Row

70 AKS 20/12kg

800m Row

80 Box Jump 20/18″

900m Row

90 TSTR 45/35#

1000m Row

100 Air Squat
CAP: 36m

1 Athlete working

YOGA

Restorative (16m)