CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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