Blue Ridge Fitness – CrossTraining

Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

M0-5: AMRAP

10 ABmat Situp

10 MB Squat Thrust

*EMOM: (15 Triple-Under)

REST: (2m)

M7-12: AMRAP

10 MB Flutter Kick (4 Count)

10 Jumping Lunge L/R=2

*EMOM: (30 Double-Under)

REST: (2m)

M14-20: AMRAP

10 MB Chest Slam

10 Hollow Rock

*EMOM: (60 Single-Under)