CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds
150M Row
10 Banded Side Steps
5 Banded Squats
5 Empty Bar Hang Power Cleans
5 Inch Worms
Strength
Back Squat (3×5)
Work to a moderatly heavy weight and use that weight for all three sets.
Metcon
Metcon (Time)
For Time:
2K Row
Directly into 10 Rounds:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell – 155/105
Core
3 rounds
Plank body saw x 10
Swimmers x 20 sec
Straight leg MB sit ups x 10