CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
3 Rounds:
10/7 Cal Bike
20 DUs / SUs
10 Barbell Good Mornings
10 Glute Bridges
Strength
Deadlift (5 @ 90-95%)
5 @ 50%
5 @ 60%
5 @ 70%
5 @ 80%
5 @ 85%
5 @ 90-95%
Based off your previous 5RM
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 13
Buy-In: 2000M (1.3 Mile) Bike
Then,
5 Deadlifts (185/135)
15 Abmat Situps
25 DUs
RX + = 245/165
Core
2 rounds :
Landmine twist x 10 total
https://www.youtube.com/watch?v=SDMws-c67xU
Ring body saw x 10
https://www.youtube.com/watch?v=Mc6e3_hnxgY
Superman raises x 10
https://www.youtube.com/watch?v=CjhYMff56vw