Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

10 min PVC Pipe Warm Up.

Movement Prep

5-7 MIN – DUB Skill Work.

Coach will review some technique to improve DUBS.

Advanced – Practice/attempt triple unders.

Then take 10-12 min to build up to DL load for metcon, by doing 2 reps.

Athletes can build to a load a bit heavier than intended weight for metcon, for final set, then de-load to desired weight.

This last set may help with some perspective and choosing appropriate load.

WOD

Metcon (Time)

6 Rounds, for time:

4 Deadlifts

40 DUBS

RX:275/195

RX+: 315/225
(10 MIN CAP)

Accessory

Mobilize and Foam Roll