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