Happy Friday!

Riptide CrossFit – CrossFit


10 MIN Dynamic Warm Up

Movement Prep

Coach will lead class through 10-12 min of OHS technique development.

Perform 5 sets of 3 OHS, building up in weight. DO NOT GO HEAVY.

Simply build up to a weight heavier than intended weight for “Nancy”.

Then de-load to appropriate load for workout.

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Scale appropriately to complete 2-3 rounds of UB OHS, and each round in around 3 min, give or take a few secs.

(20 MIN CAP)


Mobilize and foam roll.