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
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