CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds
10 PVC Pass Through
5 PVC OHS
10 KBS
5 Goblet Squats
R1) Pigeon
R2) Spiderman Walk
Then Barbell Warm-Up
Strength
Snatch (Build to a heavy 2 Reps)
This is not touch-and-go. Rest about 10-15 seconds between reps
Metcon
Metcon (3 Rounds for reps)
AMRAP 3:
3 Power Cleans (95/65)
3 Front Squats (95/65)
3 Push Jerks (95/65)
Rest 3 Min
AMRAP 3
3 Power Cleans (115/80)
3 Front Squats (115/80)
3 Push Jerks (115/80)
Rest 3 Min
AMRAP 3
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
Core
3 rounds :
½ kneeling banded wood choppers x 8 each
https://www.youtube.com/watch?v=PuLZUfYSmL4
MB russian twist x 20 total
https://www.youtube.com/watch?v=qRDCtDCFfXs
Side plank pulses x 10 each
https://www.youtube.com/watch?v=5571gaDgSyk