CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
The Crossfit Open starts this Thursday! Click here to find out what the Open is all about: https://open.crossfit.com/
Warm-up
2 Rounds:
10/7 Cal Bike
10 PVC Pass Throughs
5 Overhead Squats
10 Kipping Swings
5 DB High Pulls (ea)
R1) Pigeon
R2) Squat Hold
Then,
Barbell Warm-Up
Strength
Squat Snatch (Build to a heavy 1 rep)
Work on keeping the bar close and aggresivly pulling yourself under the bar.
https://www.youtube.com/watch?v=GhxhiehJcQY&t=6s <<
Metcon
Metcon (Time)
21-15-9:
Squat Snatch (95/65)
Pull-Ups (RX+ Chest to bar)
https://www.youtube.com/watch?v=lzRo-4pq_AY <<
Core
3 rounds
MB rainbow slams x 10 total
Ring rollouts x 10
Side plank pulses x 10 each