CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds
10/7 Cal Bike
10 PVC Pass Throughs
5 Kipping Swings
10 Banded Side Steps
5 Banded Squats
:20 Thoracic Stretch
R1) :20 Pigeon
R2) :20 Active Lunge
Strength
Back Squat Waves
Set 1: 4 Reps @ 83%
Set 2: 3 Reps @ 89%
Set 3: 2 Reps @ 95%
3 Minutes Rest
Set 4: 4 Reps @ 89%
Set 5: 3 Reps @ 95%
Set 6: 2 Reps @ 101%
3 Minutes Rest
Set 7: 4 Reps @ 95%
Set 8: 3 Reps @ 101%
Set 9: 2 Reps @ 107%
Metcon
Metcon (AMRAP – Reps)
AMRAP 5:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Rest 5 Minutes
AMRAP 5:
15-12-9
Thrusters (95/65)
Pull-ups (RX+ C2B)
Core
Ring plank x 30 sec https://www.youtube.com/watch?v=jUKoXTO777M
Med ball russian twist x 10 each https://www.youtube.com/watch?v=qRDCtDCFfXs
Hollow hold + flutter kicks x 20-30 sec https://www.youtube.com/watch?v=DupiYBNxtCc