Happy Hump Day!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic

Movement Prep

Build to starting weight for bench press and bent over rows.

Review appropriate scaling options for strict pull ups.

WOD

Metcon (No Measure)

E2MOM for 10 sets (5 sets of each couplet)

5 Bench Press + 4-6 Strict Pull Ups

RX+: C2B PU

Alt. sets with:

5 Bent Over Rows + 10/8 Cal Bike
Barbell Bent Over Rows (pendlay style).

Bench Press (5 x 5)

Bent Over Row (5 x 5)

Accessory

5 x 3 Pause Split Jerks

Pause for 3 secs in the receiving position in order to improve shoulder stability and overall movement.