CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10/7 Cal Ski
10 Sumo Deadlifts
5 Kang Squats
10 Banded Side Steps
3 Inch Worms into Cobra
R1) Pigeon
R2) Spider-Man Walk
Strength
Back Squat Waves
Set 1: 4 Reps @ 86%
Set 2: 3 Reps @ 92%
Set 3: 1 Reps @ 98%
3 Minutes Rest
Set 4: 4 Reps @ 92%
Set 5: 3 Reps @ 98%
Set 6: 2 Reps @ 104%
3 Minutes Rest
Set 7: 4 Reps @ 98%
Set 8: 3 Reps @ 104%
Set 9: 2 Reps @ 110%
We will be re-testing our 5 rep back squat next week
Metcon
Metcon (AMRAP – Rounds and Reps)
4 Rounds
AMRAP 3
6 Deadlifts 155/105 (RX+185/135)
9 Push-ups
12 Sit-ups
Rest 1 min bewteen rounds
Core
3 rounds :
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