CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
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 <<
Core
3 rounds :
KB leg lowers x 10 total
Bird dogs x 12 total
Plank rocks x 20 total