CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Strength

Thruster (Build to a heavy 2 rep)

Metcon

Beep Test (AMRAP – Reps)

EMOM (For as Long as Possible):

7 Thrusters 75/55

7 Pull-ups

7 Burpees

*Minimum of 15 minutes of work. If you fall off of 7s, go to 6s, then 5s and so on.

Core

9 min EMOM:

Min 1- russian Plank hold https://www.youtube.com/watch?v=96N_3zxti_8

Min 2- hollow hold flutter kicks https://www.youtube.com/watch?v=DupiYBNxtCc

Min 3- superman hold https://www.youtube.com/watch?v=V_P70KRIxow

AT HOME WORKOUT

Metcon (Time)

7 Rounds

7 Burpees

20 Bicycle Sit-Ups