CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds:
10 PVC Pass Throughs
10 DB Hang Power Cleans
10/7 Cal Row
Banded Shoulder Stretch
Skill Work
Muscle-ups (1 attempt to establish max set)
Just like last week with Pull-Ups, we are going to set a baseline for muscle ups. If you do not have ring muscle ups this is your time to work on progressions.
Metcon
Metcon (3 Rounds for reps)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Bar
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Bar
15/12 Calorie Row
https://www.youtube.com/watch?v=_iUFG1-H7d0 <<
Accessory
3 rounds
Bent over DB alternating rows x 12 total
Landmine press x 8 each
Banded bicep curls x 12