CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Skill Work

Strict Hand Stand Pushups (On the 1:30 x 5 Sets: 1 Set of SHSPU)

Scale accordingly so you can get at least 5 reps per set


Metcon (5 Rounds for weight)

On the 4:00 x 5 Rounds:

50 Double Unders

5 Bar Muscle-ups

5 Power Snatches

*Build in Power Snatch Weight Each Round*
Start around 55-60% of your 1RM Snatch for the first set and gradually build to a heavy set of 5 for the day. These reps do not need to be completed touch and go.

Record all 5 weights used, with the final score being the heaviest weight lifted


3 rounds

Dual KB front rack carries x 50ft

Bent over chainsaw row x 12 total

Negative chin ups x 5 ( 3 sec lowering)