CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10/7 Cal Ski
10 Banded Side Steps
5 Banded Squats
10 DB High Pulls
5 Kipping Swings
R1) Pigeon
R2) Active Lunge
Strength
Back Squat Waves (Percentages based off 5 rep max from last week)
6@70% / 4@76% / 2@82%
3 min rest
6@76% / 4@82% / 2@88%
3 min rest
6@82% / 4@88% / 2@94%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
40 Wallballs (20/14)
30/20 Cal Bike
20 Toes to Bar
10 Dumbbell Snatches (50/35) RX+ 70/50
Core
3 rounds
MB rainbow slams x 10 total
Banded leg lowers x 10 total
V- ups x 10