Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up.

Movement Prep

10 MIN

Coach will teach and take class through skill work for HS Walks, handstand shoulder taps, wall walks or any other drill to improve handstands.

Metcon

Metcon (No Measure)

EMOM for 20 MIN

MIN 1: 12 B.F. Sit Ups

MIN 2: 50 FT. HS Walk

MIN 3: 12 Air Squats

MIN 4: 100 Ft. Sled Push

MIN 5: Rest

RX:

135/90 lbs on sled

RX+:

12 GHD Sit Ups

12 Pistols instead of Air Squats (6/6)
Scale appropriately to finish each movement in under 45 secs.

Scale HS Walk to 5 Wall Walks.

Accessory

100 M Farmers Carry

Rest 1 MIN

100 M Sandbag Carry

Rest 1 MIN

20 GHD Sit Ups

Rest 1 min

2 Rounds