Happy Hump Day!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic

Movement Prep

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.

WOD

Metcon (AMRAP – Rounds and Reps)

In partners:

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.

Accessory

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.