CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10 KB High Pulls
10 Goblet Squats
10/7 Cal Row
Then,
Barbell Warm-Up
Strength
Power Clean (Work up to 2 reps at 85%)
2 @ 50%
2 @ 60%
2 @ 70%
2 @ 75%
2 @ 80%
2 @ 85%
https://www.youtube.com/watch?v=O32-Ae8SNIc
Clean Pull (3 x 3 at 90%)
https://www.youtube.com/watch?v=1WuSiyM-knI&vl=en
Metcon
Fish Out of Water (Time)
For Time:
2k Row
10 Rounds of “The Chief” (135/95)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
RX+ 155/105
This is a repeat from the start of the cycle, on 7.8.19.
Core
3 rounds
Single arm plank x 20 sec each
Single leg plank x 20 sec each
Side plank pulses x 12 each