CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit


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


– Kipping Pull-ups

– Assisted Pull-ups

– Ring Rows


3 Rounds:

300M Row + 50% of Unbroken Ring Muscle-Ups


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


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