Mills

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