Dirty Water

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

3 Rounds:

10/7 Cal Row

10 Banded Side Steps

7 Banded Squats

10 Leg Swings

20 DUs / SUs

R1) Pigeon

R2) Saddle

R3) Calf

Strength

Front/Back Stamina Squats

Alternating On the Minute x 12 (6 Rounds):

2 Front Squat

4 Back Squats

Barbell: 78% of 3-Rep Max Back Squat
https://www.youtube.com/watch?v=uYumuL_G_V0&t=5s <<https://www.youtube.com/watch?v=QmZAiBqPvZw <<

For Time:

100 Double Unders

800 Meter Run

60/45 Calorie Row
https://www.youtube.com/watch?v=82jNjDS19lg <<https://www.youtube.com/watch?v=fxfhQMbATCw <<