Warm up:
Shoulder dislocaters
Dead lifts
Cleans
Front squats
Thrusters
Core Lift: front squats
5x50% 5x60% 3x65%
3x70% 3x80% 2x90% 3x2x95%
WOD: 3 Rounds
10- box steps (10 each leg)
10-kb lunges (10 each leg)
25-mb trunk rotations
RidgeWOD: Crossfit Total - 1 rep max for each different lift.
1. Back Squat: 5x 50%, 5 x 65%, 3 x 75%, 3 x 85%, 1 - 1 - 1
2. Shoulder Press: 5 x 50%, 5 x 65%, 3 x 75%, 3 x 85%, 1 - 1 - 1
3. Deadlift: 5 x 50%, 5 x 65%, 3 x 75%, 3 x 85%, 1 - 1 - 1
***REST 10 - 12 Minutes***
12 Minute AMRAP:
5x 115# Push Press
5x 115# Front Squat
12x Lateral Hurdle Jumps
12x Pushups with Hand Release at the bottom
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