CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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 <<https://www.youtube.com/watch?v=p9Stan68FYM <<

Core

3 rounds

MB rainbow slams x 10 total

Ring rollouts x 10

Side plank pulses x 10 each