CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

2 Rounds:

High Knees

Butt Kickers

7 Kipping Swings

10 Lunges

10 Leg Swings

Skill Work

Metcon (No Measure)

EMOM x 16

1) 5-10 CTB Pull-Ups

2) 12 Alt. Pistols

3) 100-150M Air Runner

4) Rest

Metcon

Metcon (Time)

3 Rounds (18 Min Cap):

500M Row

12 Burpees

21 Box Jumps 24/20

Accessory

3 rounds

DB Z press x 10 ( 3 sec lowering)

https://www.youtube.com/watch?v=GZdjSuzYi5k

Bent over snatch grip row x 10

Behind the neck push press ( wide grip) x 5 ( light weight)