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