CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit
Warm-up
2 Rounds
10/7 Cal Bike
10 KB Sumo Deadlifts
10 KB Upright Rows
5 Tempo Goblet Squats
R1) Pigeon
R2) Side Lunge
Strength
Front Squat (Build to a heavy set of 5)
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15 Front Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Pull-ups (RX+ CTB)
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