CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

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Warm-up

2 Rounds:

10/7 Cal Bike

10 Box Step Ups

10 Goblet Squats

10 DB Hang Power Cleans

5 Kipping Swings

Strength

Front Squat Waves

Set 1: 4 Reps @ 84%

Set 2: 3 Reps @ 90%

Set 3: 1 Reps @ 96%

3 Minutes Rest

Set 4: 4 Reps @ 90%

Set 5: 3 Reps @ 96%

Set 6: 2 Reps @ 102%

3 Minutes Rest

Set 7: 4 Reps @ 96%

Set 8: 3 Reps @ 102%

Set 9: 2 Reps @ 108%
Percentages are based off the 5 rep max you established last week.

Metcon

Metcon (Time)

21-15-9:

Double Dumbbell Power Cleans (50’s/35’s)

Box Jump Overs (24″/20″)

Double Dumbbell Front Squats (50’s/35’s)

Toes to Bar

Core

3 rounds :

MB sit ups x 12 https://www.youtube.com/watch?v=Y6aZzVUEpNM

Plank walk outs x 5 total https://www.youtube.com/watch?v=F2TyxVOYwAo

Banded plank row x 8 each https://www.youtube.com/watch?v=86pt-memlcw

AT HOME WORKOUT

AMRAP 20

400M Run

30 Air Squats

20 Push-Ups