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Mar 9, 2020 | W.O.D.

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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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