Macho Man

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

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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 <<

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