Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

(10 min.) Gymnastics Warm-up

10 Sit-ups to Pike

10 Sit-ups to Pancake

10 Hollow Rocks

10 Rolling Pistols, 5 each side

1 min. L-Sit Hold

1 min. V-Outs

(10-15 min.) Midline Work

20 sec. Superman Hold

15 sec. Good Mornings

4 rounds

Straight into

20 sec. Hollow Rock

10 sec. Dead Bugs

4 rounds

Then:

20 sec. Plank on rings

10 sec. Hold in bottom of Push-up position on rings

4 rounds

*Scale to regular Plank/Push-up position.

Movement Prep

(10+ min.)

Review the Wall Ball as:

8 MB Front Squats

7 MB Thrusters

6 Front Squats

5 x 1 Front Squat + 1 Wall Ball

4 Wall Balls

Then, review the Push-up and have people play around with different versions to figure out their modification.

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

7 Wall Balls (20/14 lb.)

7 Elevated Feet Push-ups

RX+: 2 for 1 WBS
2 for 1 WBS: 2 squats per toss.

Accessory

Mobilize and foam roll.