Riptide CrossFit – CrossFit
10 min Dynamic
Coach will review technique/skill for ring dips or box dips, as well as for DBL KB DL.
Then build to a heavy f. squat, to begin workout at a heavy load.
Metcon (No Measure)
E2MOM for 10 sets (5 of each couplet)
5 Heavy F. Squats + 6-8 Strict Ring Dips
Alt. sets with:
8 Heavy Double KB Deadlifts* + 8 Burpees
Each couplet should take about 1-1:30.
*Hold a heavy KB in each hand. Feet should be set narrower than usual, in between KB.
Log your front squat load.
Front Squat (5 x 5)
Mobilize and Foam Roll