Catch

Mar 2, 2020 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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