CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds:
10 DB Push Press
10 Banded Side Steps
5 Banded Squats
20 DUs
R1) Squat hold
R2) Pigeon
R3) Side Lunge
Strength
Front/Back Stamina Squats
Alternating on the Minute x 12 (6 Rounds)
Odd Minutes – 3 Front Squats
Even Minutes – 6 Back Squats
Barbell – 69% of 3-Rep Back Squat
This is our final increase of 3% in this rep scheme
Metcon
Metcon (Time)
3 Rounds:
400 Meter Run
80 Double Unders
21 Push Presses (115/85)
https://www.youtube.com/watch?v=82jNjDS19lg <<
Core
3 rounds
Side plank rotations x 8 each
Ring plank x 30 sec
Plate toe touches x 20