CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Warm-up

2 Rounds:

10/7 Cal Row

10 PVC Pass Throughs

5 Overhead Squats

:30 Thoracic Stretch

R1) Pigeon

R2) Spiderman Walk

Strength

Overhead Squat (5 x 3 at 80%)

20 Min Cap

Metcon

Metcon (Time)

5 Rounds (22 Min Cap)

400M Row

15 Front Squats 95/65

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