4th Down

Nov 18, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

10/7 Cal Row

7 Russian KBS

7 Goblet Squats

7 KB Push Press (ea)

R1) Walking quad

R2) Walking Single Leg RDL

R3) Spider-Man Walk

Strength

1 Pausing Back Squat (3 Seconds) + 1 Back Squat (Build to a heavy complex)

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

Metcon

Metcon (3 Rounds for reps)

AMRAP 4:

21/15 Calorie Row

21 Kettlebell Swings (53/35)

21 Thrusters (75/55)

Rest 4 Minutes

AMRAP 4:

15/10 Calorie Row

15 Kettlebell Swings (53/35)

15 Thrusters (95/65)

Rest 4 Minutes

AMRAP 4:

9/6 Calorie Row

9 Kettlebell Swings (53/35)

9 Thrusters (115/85)
https://www.youtube.com/watch?v=mKDIuUbH94Q <<https://www.youtube.com/watch?v=L219ltL15zk&t=6s <<

Core

3 rounds :

KB leg lowers x 10 total

Bird dogs x 12 total

Plank rocks x 20 total