CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

3 Rounds

100M Run

10 Banded Side Steps

5 Banded Squats (light)

10 DB Push Press

R1) Pigeon

R2) Active Lunge

R3) Squat Hold

Strength

Front/Back Stamina Squats (Weight)

Alternating EMOM x 12 (6 Rounds):

3 Front Squat

6 Back Squats

Barbell: 75% of 3-Rep Max Back Squat
Returning to the 3-6 repetition scheme for these last two weeks of stamina squats.

Metcon

Metcon (Time)

400 Meter Run

25 Barbell Thrusters (75/55)

400 Meter Run

50 Burpees

400 Meter Run

25 Barbell Thrusters (75/55)

Core

3 rounds

MB hollow hold flutter kicks x 20 sec

Banded plank row x 10 each

Swimmers x 20 sec