CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10/7 Cal Bike

10 PVC Pass Throughs

10 PVC Overhead Squats

10 Russian KBS

:30 Thoracic Stretch

R1) :20 Pigeon

R2) Spider-Man Walk

Strength

Overhead Squat (5×3 @ 75%)

Metcon

Metcon (AMRAP – Reps)

AMRAP 15:

3 Wallballs (20/14)

3 Kettlebell Swings (53/35)

3 Calorie Bike

6 Wallballs (20/14)

6 Kettlebell Swings (53/35)

6 Calorie Bike

9 Wallballs (20/14)

9 Kettlebell Swings (53/35)

9 Calorie Bike



Climb By 3’s Each Round

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