Riptide CrossFit – CrossFit Warm-up 5 MIN Dynamic Warm Up WOD Bench Press (Take 18 min to build to a 1 rep max. ) Do a few sets of 3, to build up to a moderate weight. Then do singles until failure. Make small jumps as it gets heavier. Metcon (Time) 7 rounds, for time: 7 T2B 7 Burpees RX+: 5 Bar Muscle Ups instead of T2B(9 MIN CAP) Accessory Mobilize and foam roll.