Partner Hump Day!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic Warm Up

Movement Prep

Take 10 min to practice either DUBS or HSPU.

Coach will help improve technique, and determine appropriate scaling for workout.

Metcon

Metcon (AMRAP – Rounds and Reps)

In Partners,

20 MIN AMRAP

100 M Heavy Carry*(50/50)

30 HSPU

100 DUBS

30 Wall Ball Shots

RX:

20/14 lb Med Ball.
Heavy Carry=

Each team will carry one of the following options, to the 50 m mark, then alternate with their partner.

Sandbag, in bear hug position ONLY.

2 Heavy DB/KB in front rack ONLY.

Heavy plate, in the OH position ONLY.

Atlas Stone, any way.

Accessory

Mobilize and foam roll.