CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds
10 Banded Side Steps
10 Leg Swing
7/5 Cal Ski
R1) Side Lunge
R2) Walking Quad
R3) Spider-Man Walk
Strength
Front/Back Stamina Squats
12min EMOM (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 66% of 3-Rep Back Squat on both lifts.
This is an increase of 3% from last week.
Metcon
Metcon (Time)
5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
https://www.youtube.com/watch?v=vdezTMulJ-k <<
Core
3 rounds :
Partner leg throws x 12 total
MB rainbow slams x 10 total
Windshield wipers x 10 toal