Bruiser

Nov 4, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Don’t forget to vote for Ridgeline everyday in the Downtown/Best Gym category of Best of Morgantown!
https://www.morgantownmag.com/bom20-nomination-round/#/gallery?group=331809

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Warm-up

2 Rounds:

High Knees

Butt Kickers

10 PVC Pass Throughs

10 DB Press

R1) Pigeon Stretch

R2) Spider-Man Walk

Then,

Barbell Warm-Up

Strength

3 Front Squats + 2 Push Jerks (Build to a heavy complex)

https://www.youtube.com/watch?v=uYumuL_G_V0&t=2s <<

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

15 Push Jerks (115/85)

30 Air Squats

60 Double Unders
https://www.youtube.com/watch?v=VrHNJXoSyXw&t=2s <<https://www.youtube.com/watch?v=rMvwVtlqjTE <<

Core

3 rounds

Plate suitcase sit ups x 10

Ring plank x 30 sec

Flutter kicks x 30 sec