CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Gymnastics Conditioning

Minutes 0-5:

Pull-up practice or AMRAP of gymnastic complex

1 Gymnastic Complex:

* 1 Strict Chest to Bar Pull-up

* 1 Strict Pull-up

* 1 Kipping Pull-up

* 1 Chest to Bar Pull-up

* 1 Bar Muscle-up

Minutes 5-10:

5 Strict Ring Dips

5 Pausing Ring Rows

Metcon (Time)

3 Rounds:

12 Lateral Dumbbell Burpees

21 Pull-ups

Directly Into…

3 Rounds:

12 Lateral Dumbbell Burpees

21/15 Calorie Bike

Directly Into…

3 Rounds:

12 Alternating Dumbbell Snatches 50/35 (RX+70/50)

21/15 Calorie Bike

Accessory

Tuesday:

3 round

Banded face pull x 10

Pike push ups x 10 or strict handstand push ups x 6-8

KB skull crushers x 10