Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic.

Gymnastics

Gymnastics Strength:

10 MIN EMOM

Even: 5 Strict Pull Ups

Odd: 5 Strict HSPU + 10 sec H.S Hold

Scaling:

Strict PU = 5 moderate barbell bent over rows w/2 sec pause at the chest.

Strict HS = 5 strict HSPU + 10 sec hold on a box, using knees, or feet in pike position to make it harder.

WOD

Metcon (AMRAP – Reps)

In partners:

18 MIN AMRAP

20 Push Jerks

24 Cal Row

RX: 115/85

RX+: 135/95
1 partner works, 1 rests.

Accessory

Mobilize and Foam Roll