CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Don’t forget to vote for the Best of Morgantown! You can vote everyday until Dec 10th.
Downtown-Best Gym/Fitness Facility
Services-Best Personal Trainer
Services-Best Childcare Center-Kidematics
https://www.morgantownmag.com/bom20-final-round/#//
Warm-up
3 Rounds
10/7 Cal Bike
10 Banded Side Steps
5 Banded Squats
R1) Pigeon
R2) Spider-Man Walk
R3) Walking Hamstring
Strength
Back Squat (Work up to a 5 rep max)
This weight is the base line you will use to figure out your weights for the upcoming squat cycle. Make sure to sign into wodify and log your weight.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:*
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
*Every Minute on the Minute: 3 Burpees
Core
3 rounds
MB rainbow slams x 10 total
Banded leg lowers x 10 total
V- ups x 10