Riptide CrossFit – CrossFit
5 min Dynamic
EMOM for 10 MIN
Even: 20 sec Position of Support Hold on rings (scale to boxes, assist with toe nail spot if needed).
Odd: 20 Sec bottom of Squat hold
RX+: 30 sec each position.
On rings, rotate hands so palms face slightly out, arms should not make contact with body or straps.
On squat, hold a light KB in goblet position.
Work on improving hollow body position on the rings.
Hold squat with best possible form…chest up, flat back, knees out, below parallel.
If needed, hold a plate out in front of face with arms extended, to improve position.
Metcon (AMRAP – Rounds and Reps)
20 MIN AMRAP
20 DB Box Step Overs
30 Ring Dips
50 Cal Row/30 Cal Bike
RX: 50/35 lb DB
1 partner works, 1 rests.
Hold DB suitcase style.
5 x 3 Snatch Balances w/3 sec pause.
Pause at the bottom of the squat for 3 secs, then stand up.
Stay light to moderate. Work to improve speed under bar, and a strong receiving position.