Teams Saturday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic Warm Up

Movement Prep

Rope Climbing – 10 MIN.

Coach will teach and coach athletes to rope climb.

Inter: Work on becoming more efficient or legless.

Advanced (RX+):

EMOM for 8 MIN:

1 L-Sit (legless) rope climb

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 3, relay style:

21 MIN AMRAP

9 DB Thrusters

7 Burpee Box Jump Overs

2 Rope Climbs

RX: 35/25 lb DB

24/20 in. box

RX+: 50/35 lb DB

30/24 in. box

2 Legless
For metcon, each athlete must complete a full round, then may rotate.

Accessory

Mobilize.