CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds:
High Knees –>
Butt Kickers <--
10 PVC Pass Throughs
5 Around the Worlds
10 Kipping Swings
Skill Work
Metcon (3 Rounds for reps)
3 Rounds:
300M Row + 50% of Unbroken Chest to Bar Pull-Ups
Scaling/Modification
– Kipping Pull-ups
– Assisted Pull-ups
– Ring Rows
RX+
3 Rounds:
300M Row + 50% of Unbroken Ring Muscle-Ups
Metcon
Dump Truck (5 Rounds for time)
On the 5:00 x 5 Rounds:
15/12 Cal Ski
12/9 Cal Assault Bike
15 Toes to Bar
Scale the calories on the ski and/or bike if you do not have at least 45 seconds of rest
Note the time of each round
Accessory
3 rounds
DB alternating shoulder press x 12 Total
Single arm KB swing x 8 each (Russian style)
Squat hold banded face pulls x 10