CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
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