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