CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds:
10/7 Cal Row
10 PVC Pass Throughs
5 PVC OHS
10 Banded Side Steps
5 Banded Squats
R1) Pigeon Stretch
R2) Thoracic Stretch
Strength
Overhead Squat (Build to a heavy 3 rep)
Metcon
Metcon (Time)
3 Rounds:
9 Overhead Squats (75/55)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Overhead Squats (75/55)
7 Toes to Bar
5 Lateral Barbell Burpees
30/21 Calorie Row
3 Rounds:
9 Overhead Squats (75/55)
7 Toes to Bar
5 Lateral Barbell Burpees
Core
3 rounds:
Bird dogs x 12 total https://www.youtube.com/watch?v=UydyygAq-Dg
½ kneeling KB woodchoppers x 8 each https://www.youtube.com/watch?v=FPv7AveopyM
Mb lateral throws x 8 each https://www.youtube.com/watch?v=xp8jdk0vcI0