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
Downtown: Best Gym Services: Best Personal Trainer
Warm-up
2 Rounds:
10 PVC Pass Throughs
7 Kipping Swings
10 Air Squats
7 DB Hang Power C&Js (ea)
R1) :30 Pigeon Stretch
R2) :30 Active Lunge
Then, Barbell Warm-Up
Strength
Front Squat (5×3 @ 70%)
https://www.youtube.com/watch?v=uYumuL_G_V0&t=5s <<
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
3 Rounds of Macho Man (135/95)
15 Toes to Bar
Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Core
3 rounds :
KB leg lowers x 10 total
Bird dogs x 12 total
Plank rocks x 20 total