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