Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic Warm Up

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 3, relay style:

21 MIN AMRAP

100 m Run

25 FT Single Arm DB/KB OH Walking Lunges

8 HSPU

25 FT Single Arm DB KB OH Walking Lunges

Simultaneously, max sit ups in 15 MIN.

RX: 35/25 DB

RX+: 50/35 DB or KB

6 Strict HSPU

GHD Sit Ups
1 partner must complete the full round, 1 rests, and 1 completes as many sit ups as possible during the round.

Rotate.

2 scores: total rounds/reps and total sit ups.

Scale load and reps appropriately to complete each round in approx: 1:45

Metcon (AMRAP – Reps)

In teams of 3, relay style:

15 MIN AMRAP

Sit Ups

RX+: GHD Sit Ups

Accessory

Mobilize.