CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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