Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic.

Movement Prep

Coach will review the RMUP Progressions.

Then review proper scaling options and strategy/approach for metcon.

WOD

Metcon (Time)

For time:

1600 M Run

50 Box Jumps

40 Burpees

30 Deadlifts

20 Ring Muscle Ups

RX: 24/20 in.

185/125

RX+: 30/24 in.

225/155

(27 MIN CAP)
Scale distances, reps, volume and movements appropriately to complete under cap.

EX:

1600 M Run

40/30/20/10 rep scheme…OR scale run and reps…etc.

Athletes who can perform at least 1-3 RMUP should get to the rings and and perform as many reps as possible until time cap, or 20 reps are completed. Learn to pace, manage fatigue and failed reps.

All others, scale RMUP to 30 RMUP progressions, on the low rings.

Accessory

Mobilize and Foam Roll