CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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