CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds:
10 PVC Pass Throughs
10 PVC OHS
10 SA DB High Pull
:30 Thoracic Stretch
Strength
Snatch Balance + OHS (2 sets @ 80% of 1RM OHS)
1 @ 50%
1 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
1 set = 1 Snatch Balance +1 Overhead Squat
Rest about 90 seconds between sets
Metcon
Halftime (Time)
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
Core
3 rounds
Single arm plank x 20 sec each
Single leg plank x 20 sec each
Side plank pulses x 12 each