CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds
7/5 Cal Bike
10 PVC Pass Throughs
8 Single Arm DB Upright Row (each)
8 Goblet Squats
:30 Thoracic Stretch
Then,
Barbell Warm-Up
Strength
1 Power Snatch + 1 Hang Power Snatch (Work to a heavy complex)
Big shrug and keep it close!
Metcon
Metcon (Time)
On the 4:00 x 5 Rounds:
9 Box Jump Overs (24/20)
15 Dumbbell Front Squats (50/35)
15/12 Calorie Assault Bike
RX+
Box Jumps (30/24)
Score is your SLOWEST round
Core
3 rounds
Slow controlled candle sticks x 10
Slow controlled flutter kicks x 20 total
Slow controlled bicycles x 20 total