CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10/7 Cal Bike

10 Banded Side Steps

5 Banded Squats

:30 Thoracic Stretch

:30 Pigeon Stretch

Strength

Back Squat Waves

6@72% / 4@78% / 2@84%

3 min rest

6@78% / 4@84% / 2@90%

3 min rest

6@84% / 4@90% / 2@96%

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12:

6 Power Snatches (95/65)

9 Overhead Squats (95/65)

12 Box Jumps (24/20)

Core

3 rounds :

SA plank hold x 15 sec

Straight leg MB sit ups x 10

Candle sticks x 10