CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds
10/7 Cal Row
10 PVC Pass Throughs
5 Tempo PVC OHS
10 SA DB High Pull
10 SA DB Press
R1) Thoracic Stretch
R2) Pigeon Stretch
Strength
Overhead Squat (3 rep with 3 sec pause in bottom)
Build to a heavy complex
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row
Dumbbell- 50/35
Core
3 rounds :
Hanging oblique raises x 12 total https://www.youtube.com/watch?v=RIH0Ot6Futg
Reverse plank marching x 20 total https://www.youtube.com/watch?v=0d_CfwnkBLE
MB rainbow slams x 10 total https://www.youtube.com/watch?v=VXCAHbqouEU