CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds
10/7 Cal Row
10 Banded Side Steps
5 Banded Squats
10 Leg Swings
R1) Pigeon
R2) Active Lunge
R3) :30 Squat hold
Strength
Back Squat Waves
6@76% / 4@82% / 2@88%
3 min rest
6@82% / 4@88% / 2@94%
3 min rest
6@88% / 4@94% / 2@100%
Metcon
Metcon (3 Rounds for time)
Every 5 Minutes x 3 Rounds:
20/14 Calorie Row
100m sprint
20/14 Calorie Bike
Core
3 rounds
Hollow rocks x 10 https://www.youtube.com/watch?v=dwRxTQy_a7o
KB russian twist x 20 total https://www.youtube.com/watch?v=qKm-0mSNPJE
KB windmill x 10 each https://www.youtube.com/watch?v=55qerxQwCcg