CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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 <<https://www.youtube.com/watch?v=EznLCDBAPIU <<

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