CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10/7 Cal Bike
10 Banded Side Steps
5 Banded Squats
10 DB Push Press
5 Kipping Swings
R1) Pigeon
R2) Active Lunge
Strength
Back Squat Waves
6@74% / 4@80% / 2@86%
3 min rest
6@80% / 4@86% / 2@92%
3 min rest
6@86% / 4@92% / 2@98%
Metcon
Metcon (Time)
3 Rounds:
12 Power Cleans
12 Pull-ups (RX+ C2B)
12 Push Jerks
12 Toes to Bar
115/85 (RX+ 135/95)
Core
3 rounds :
SA plank hold x 15 sec
Straight leg MB sit ups x 10
Candle sticks x 10