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)