Fish Out of Water

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

2 Rounds:

10 KB High Pulls

10 Goblet Squats

10/7 Cal Row

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