Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Coach will review some skill work to develop or improve proficiency/strength in pistols.

Review appropriate scaling/modifications.

WOD

Metcon (No Measure)

EMOM for 25 MIN.

MIN 1: 15 Russian KB Swings

MIN 2: 12/9 Cal Bike

MIN 3: 10 SB Ground to shoulder, over to other shoulder

MIN 4: 10 Pistols (5/5)

MIN 5: 100 Ft. Sled Push

RX:

70/53 lb KB

70/45 lb Sandbag

4/3 – 45 lb plates on sled

Accessory

Mobilize and Foam Roll