CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
1 Squat Snatch + 2 OHS
Build to a heavy complex
https://www.youtube.com/watch?v=9xQp2sldyts <<
Metcon (4 Rounds for reps)
AMRAP 3:
21/15 Calorie Row
21 Lateral burpees over the rower
Max Overhead Squats (75/55)
rest 3 minutes
AMRAP 3:
18/13 Calorie Row
18 Lateral burpees over the rower
Max Overhead Squats (95/65)
rest 3 minutes
AMRAP 3:
15/11 Calorie Row
15 Lateral burpees over the rower
Max Overhead Squats (115/80)
rest 3 minutes
AMRAP 3:
12/9 Calorie Row
12 Lateral burpees over the rower
Max Overhead Squats (135/95)
https://www.youtube.com/watch?v=pn8mqlG0nkE&t=5s <<
Core
2 rounds:
Hollow hold + superman hold x 20 each
Suitcase crunches x 20
Plank walk outs x 5