Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

WOD

Metcon (No Measure)

4 Rounds, for quality:

12 Single Leg, heavy KB DL (6/6_

6 Heavy, seated Bicep Curls (3/3)

45 Sec L-Sit Hold

6 Heavy Tricep Extensions (3/3)

15 Weighted, straight legged sit ups

RX+:

10-15 GHD Sit Ups

Rest 3 MIN

Then…

Bench Press (5 x 3)

Build to heavy 3, 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.