Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

STRENGTH WOD

Weighted Step-ups (5 x 4)

Holding a DB or KB, in each hand, suitcase style, build to a heavy set of 4 step ups.

First set should begin at a heavy weight. Build to as heavy as possible, yet maintain good form, and a controlled descent.

WOD

Metcon (Time)

For time:

21 – 18 – 15 – 12 – 9

Box Jumps

Devil’s Press

RX:

24/20 in.

35/25 lbs.

RX+:

30/24 in.

50/35 lbs.
(14 MIN CAP)

Scale height, load and reps appropriately, in order to finish UNDER time cap.

Accessory

Mobilize and Foam Roll