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