CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds
10/7 Cal Ski
10 Good Mornings
10 Glute Bridges
R1) Walking Quad Stretch
R2) Side Lunge
R3) Spider-Man Walk
Strength
Deadlift (8@50% 6@60% 4@70% 2@75%)
Go off the percentages. This is not finding your max 2 rep.
https://www.youtube.com/watch?v=1ZXobu7JvvE&t=2s <<
Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
Buy-In: 50 Wallballs (20/14)
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs (20/14)
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs (20/14)
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
DO NOT COUNT THE WALLBALLS IN YOUR SCORE
https://www.youtube.com/watch?v=EqjGKsiIMCE <<
Core
2 rounds :
Bird dogs x 10
SA plank hold x 20 each
20 penguins