CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds
10/7 Cal Ski
10 PVC Pass Throughs
5 PVC OHS
10 SA DB Clean & Jerks
R1) :20 Pigeon
R2) :20 Thoracic Stretch
Empty Bar Warm-Up Between Strength and Metcon
Strength
Overhead Squat (Build to a heavy 1 rep)
20 Min Cap
Metcon
Metcon (Time)
FOR TIME (15 Min Cap):
10 Power Cleans
50 Air Squats
10 Front Squats
50 Air Squats
10 Push Jerks
50 Air Squats
10 Clusters
RX: 135/95
RX+: 155/105
Core
3 rounds
KB russian twist x 20 total
https://www.youtube.com/watch?v=qKm-0mSNPJE
KB windshield wipers
https://www.youtube.com/watch?v=BNZbd8rjqVI
Hanging leg raises x 10
https://www.youtube.com/watch?v=PbyEdJ0KvXk