CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
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