CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

2 Rounds:

10/7 Cal Ski

10 Band Pull Aparts

5 Scare Crows

20 DUs / SUs

Mobility

2 Rounds:

:30 Puppy Dog

:30 Lizard

:30 Saddle

Then,

Banded Shoulder Stretches

Metcon

Heavy Metal (AMRAP – Rounds and Reps)

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders
We are looking for strict movements on the shoulder press and pull-ups

Accessory

3 rounds

Supinated ring row x 5 (tempo down, 3 count)

KB Single side loaded step up to balance x 6 each side

KB suitcase deadlift x5 each side