Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

WOD

Metcon (No Measure)

4 Rounds, for quality:

12 Weighted Good Mornings

6 DB Arnold’s Press

30 Sec Hollow Hold

8 Heavy Single Arm KB/DB Bent Over Rows(4/4)

15 Hollow Rocks

RX+:

12 GHD Hip Extensions instead of G.M.

Rest 3 MIN

Then…

Bench Press (5 x 4)

Build to heavy 4, and remain at same weight for all 5 sets. Rest as needed btw sets.

Heavier than last week.

“You can always add more mayo to your tuna, but you can’t take it off once you’ve added too much.” – Unknown.

Accessory

Mobilize and foam roll.