Master Splinter

Sep 24, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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View Public Whiteboard

Warm-up

2 Rounds

100M Run

10 Banded Side Steps

5 Banded Jumping Squats

10 DB Push Press

10 Leg Swings

R1) Pigeon

R2) Active Lunge

Strength

Front Squat (3×5 at 75%)

https://www.youtube.com/watch?v=uYumuL_G_V0 <<

Metcon

Metcon (Time)

3 Rounds:

400 Meter Run

12 Burpee Box Jumps (24/20)

15 Thrusters (95/65)
https://www.youtube.com/watch?v=NBY9-kTuHEk <<https://www.youtube.com/watch?v=L219ltL15zk <<

Core

3 rounds :

Plate V ups x 10

KB turkish get ups x 6 total

Hanging SL raises x 8 each