CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

2 Rounds:

10 KB Sumo Deadlifts

10 KB Swings

10 Leg Swings

5 Ring Rows

Banded Shoulder Stretch

Skill Work

10-15 Min of Rope Climb Instruction

Metcon

Slam Dunk (AMRAP – Rounds and Reps)

AMRAP 15:

200 Meter Run

6 Sandbag Cleans 100/70

3 Rope Climbs

Accessory

3 rounds:

Wide stance banded good mornings x 10

KB goblet curtsy lunges x 8 each

Banded tricep pushdowns x 15