Singled 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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Strict Pull-Up (AMRAP 5: 30 sec work/30 sec rest)

Trouble with kipping/butterfly pullups? Muscle-ups out of reach? It all starts with strict pull-ups.

https://www.youtube.com/watch?v=HRV5YKKaeVw <<

Metcon (AMRAP – Reps)

3 Rounds:

1:00 Wallballs (20/14)

1:00 Single Dumbbell Snatches (50/35)

1:00 Box Jumps (24/20)

1:00 Single Dumbbell Clean & Jerks (50/35)

1:00 Calorie Row

1:00 Rest

Accessory

3 rounds:

DB single leg RDLs x8 each

Ring face pulls x 10

KB ½ rep full rep squats x 8