Jelly Legs

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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