CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

2 Rounds

10 Kettle Bell Swings

5 Tempo Goblet Squats

10 Leg Swings

R1) :20 Front Rack Stretch

R2) :20 Wrist Stretch

Then,

Barbell Warm-Up

Strength

1PC+1HSC+1SC (Every 1:30 x 7 Sets:)

1 Power Clean

1 Hang Squat Clean

1 Squat Clean
Start LIGHT and try to build each set

Metcon

Squeaky Clean (Time)

3 Rounds:

400 Meter Run

7 Power Cleans

7 Hang Squat Cleans

7 Squat Cleans

Pounds: 115/85

Core

3 rounds

Banded torso press out x 8 each

Candle sticks x 10

Slow controlled scissor kicks x 20 total