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