Workout Of The Day

May 19th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Getting back into the swing of things with a week of lighter metcons. Main programming will start next week. Don’t forget to wipe down your equipment!

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Metcon (5 Rounds for time)

Every 4:00 x 5

15/10 Cal bike

12 DL

9 Hang Power Clean

6 Push Press

95/65

Accessory

Tuesday:

3 round:

Db ½ kneeling arnold press x 8 each (3 sec lowering)

https://www.youtube.com/watch?v=4WdvHEoScQs

KB single leg RDL x 10 each

https://www.youtube.com/watch?v=u0ZAnlzpVsc

Diamond push ups or close grip x 10

May 20th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Getting back into the swing of things with a week of lighter metcons. Main programming will start next week. Don’t forget to wipe down your equipment!

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Metcon (AMRAP – Rounds and Reps)

AMRAP 18

Run 200m

40 Double Unders

5 Burpees target

Core

2 rounds :

Knee tucked hollow rocks x 12

https://www.youtube.com/watch?v=v4IZMt3aqAg

Superman raises x 10

https://www.youtube.com/watch?v=CjhYMff56vw

Penguins x 20 total

May 21st

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Getting back into the swing of things with a week of lighter metcons. Main programming will start next week. Don’t forget to wipe down your equipment!

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Metcon (No Measure)

Row 30:00

*Every 3:00 (alternate movements):

3 Dips (3:00)

6 Goblet Squats w/ a moderate weight (6:00)

9 V Ups/Sit Ups (9:00)

*Go back to dips, etc.

Accessory

3 rounds :

DB goblet lunge x 12 total (alternating)

https://www.youtube.com/watch?v=_Vvp2na8yDs

Bent over DB Alt row x 10 ( 2 sec hold at top of rep)

https://www.youtube.com/watch?v=WUgm474irFw

KB curtsy lunges x 8 each

https://www.youtube.com/watch?v=IHbmoAOtz4M

Home away from home May 16th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Join Zoom Meeting
https://us02web.zoom.us/j/3504265590
Meeting ID: 350 426 5590

Metcon (Time)

For time: 75 Dual DB Hang Power Cleans

*Every break, complete the following:

20 Mountain Climbers

10 Renegade Rows (5 each arm)

10 Dual DB Strict Press

**Weight for the HPC should be something that you can complete 15-20 reps unbroken**

Home away from home May 13th

CrossFit Ridgeline, CrossFit Ridgeline Downtown – CrossFit

Join Zoom Meeting
https://us02web.zoom.us/j/3504265590
Meeting ID: 350 426 5590

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Strength

Strength: 2 Rounds

8 Dual DB Split Squats e/ leg (no foot elevation)

12 SL Glute Bridges e/ side

:30 Wall Sit

– Rest 2 Mins between sets –

Metcon (AMRAP – Rounds and Reps)

AMRAP 4

12 Jumping Air Squats

12 V Ups / Lying Leg Raises

12 Air Squats

12 Reverse Crunches

– Rest 2 Mins –

Repeat