CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

View Public Whiteboard

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 <<https://www.youtube.com/watch?v=_HDZODOx7Zw <<< AbMat Sit-ups

Core

3 rounds :

Partner leg throws x 12 total

MB rainbow slams x 10 total

Windshield wipers x 10 toal