Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

WOD

Metcon (Time)

In partners:

5K Row.

While 1 partner rows, the other performs:

1 Round of:

12 Single Arm Russian KB Swings (6/6).

12 Weighted Sit Ups.

RX+:

Weighted Hip Extensions instead of swings.

GHD Sit Ups instead of weighted sit ups.

Rest once you complete the 12 and 12.

Partition the 5k row as desired.

Accessory

Mobilize and foam roll.