Elizabeth

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10 KB High Pulls

10 Goblet Squats

10 Banded Side Steps

5 Cal Ski

Post-Strength / Pre-WOD

Barbell Warm-Up

Strength

Front/Back Stamina Squats

12min EMOM (6 Rounds)

Odd Minutes – 3 Front Squats

Even Minutes – 6 Back Squats

Barbell – 60% of 3-Rep Back Squat on both lifts.

Metcon

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips
Make sure you are dropping below parallel on the squat cleans!

https://www.youtube.com/watch?v=EKRiW9Yt3Ps <<https://www.youtube.com/watch?v=Vt0lO4jpIDo <<