Jorge

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Squat Clean with 2 sec pause below knee (Build to a MODERATELY heavy 1 rep)

This will help you learn to keep the bar close and correct any “swinging” you may have.

Metcon (Time)

For Time

30 Abmat Sit-Ups

15 Squat Cleans

24 Abmat Sit-Ups

12 Squat Cleans

18 Abmat Sit-Ups

9 Squat Cleans

12 Abmat Sit-Ups

6 Squat Cleans

6 Abmat Sit-Ups

3 Squat Cleans

135/95 (RX+ 155/105)

Core

2 rounds :

Plate Suitcase sit ups x 10 https://www.youtube.com/watch?v=omMREIAyCkM

Tall plank KB drag across x 12 total

Pike leg lifts x 10 each https://www.youtube.com/watch?v=qz-VbeGqkiQ