Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min Warm Up.

Gymnastics

HSPU Skill Work – (12-15 MIN).

Coach will take class through skill work to learn or improve HSPU.

Beginners:

Tuck and Roll

Tripod

Headstands

Wall Walks

Inter:

Work on handstand holds (freestanding), negatives, deficit, strict or parallete (Ask coach for specifics).

Advanced:

Work on handstand walking, turns and walking around or over obstacles. (Ask coach for specifics).

WOD

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

10 DB Box Step Ups (5/5)

8 HSPU

RX: 35/25

RX+: 53/35

Deficit HSPU: 2 x 45 lbs plates on each side.
Hold 2 DB’s in each hand, suitcase style.

Accessory

Mobilize and Foam Roll