CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds:
10 PVC Pass Throughs
5 Around the Worlds (each)
10 Kang Squats
5 Scarecrows
Then,
Split jerk practice (pause at forehead)
Strength
Split Jerk (Work up to 5 sets of 1 rep @ 80%)
3 @ 50%
3 @ 60 %
2 @ 70%
2 @ 75%
1 @ 80% x 5 sets
Metcon
Charles In Charge (Time)
For Time:
10 STOH, 15/12 Cal Bike
20 STOH, 15/12 Cal Bike
30 STOH , 15/12 Cal Bike
40 STOH, 15/12 Cal Bike
STOH = Shoulder to Overhead
RX = 115/80
Core
3 rounds
Banded torso press out x 8 each
Candle sticks x 10
Slow controlled scissor kicks x 20 total