Boxed Out

Nov 25, 2019 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

CFR and Head Coach Ian are finalists in the Best of Morgantown! You can vote for both everyday until Dec 10th at https://www.morgantownmag.com/bom20-final-round/#/gallery?group=333503

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Warm-up

High Knees

Butt Kickers

Side Shuffle

2 Rounds

10 PVC Pass Throughs

5 Around the Worlds

10 Leg Swings

5 Scarecrows

5 Cal Bike

Then, Barbell Warm-Up

Strength

Hang Power Snatch (Build to a heavy set of 3)

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

Metcon

Metcon (Time)

800 Meter Run

21 Hang Power Snatches (95/65)

21 Burpee Box Jumps (24/20)

400 Meter Run

15 Hang Power Snatches (95/65)

15 Burpee Box Jumps (24/20)

200 Meter Run

9 Hang Power Snatches (95/65)

9 Burpee Box Jumps (24/20)

Core

3 rounds :

Hanging oblique raises x 12 total ( alternating)

Deadbugs x 10 total

Plank march x 20 total