CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Skill Work
Ring Muscle-Ups / Dips
Not for Time:
1:00 Light Bike + 60% Max Ring Muscle-Ups
1:00 Light Bike + 9 Strict Ring Dips
1:00 Light Bike + 50% Max Ring Muscle-Ups
1:00 Light Bike + 6 Strict Ring Dips
1:00 Light Bike + 40% Max Ring Muscle-Ups
1:00 Light Bike + 3 Strict Ring Dips
https://www.youtube.com/watch?v=fXfFtqYgRhQ&t=171s <<
Metcon
Metcon (Time)
5 Rounds:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20)
https://www.youtube.com/watch?v=tuOiNeTvLJs&t=10s <<
Accessory
2 rounds
Barbell pause bench x 5 @ moderate weight ( pause 1 sec)
Banded upright row x 10
Plate static front holds x 20 sec
KB reverse lunges x 5 each