CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10/7 Cal Row
10 KB High Pulls
5 Tempo Goblet Squats
10 Banded Side Steps
10 Alt Jumping Lunges
R1) :20 Pigeon
R2) :20 Active Lunge
Strength
1 Tempo Back Squat + 2 Back Squats (5 sets. Set 1: 60% Set 2: 65% Sets 3-5: 70% of 1RM)
Each set is a tempo back squat with a 5 sec decent followed by 2 normal paced squats. This is a deload week so follow the percentages and don’t go too heavy.
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
20 Wallballs (20/14)
20 Hang Power Snatches (95/65)
20 Box Jumps (24/20)
20 Front Squats (95/65)
20/15 Calorie Row
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