Happy Hump Day!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

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.

WOD

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)

Accessory

Mobilize and Foam Roll