Blue Ridge Fitness – CrossTraining

Warm-up

Strength

Front Squat (3×12/MW)

(10m)

Transition: (2m)

Accessory

Dumbell Bent Over Row (2xME/60s)

Rest: (60s) between sets

WT: Athlete choice. (Go heavy AP)

Transition: (2m)

Metcon

Metcon (Time)

21-15-09

Deck Squat

AKS 32/20kg

Handstand Walk (Dist.)
CAP: (12m)

*HSW is double the # in feet (ie. 42’/30’/18′)