Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

(5-10 min.)

Play High Five/Push-Pull Game in Partners

(10 min.) Project Climb.

Everyone

5 x 1 Weighted Seated Rope Pull-overs

Rest 1-2 min. between sets

* Scale the load so that the pull feels moderate to heavy.

Movement Prep

(5 min.)

Review the Bench Press.

(15-20 min.)

Then, perform:

10 Hip Extensions

5 Bench Presses

4 Strict Pull-ups

3 rounds

*Add load on the Bench Press each round until you get to workout weight.

*Use no weight on the first set of Hip Extensions. Add weight for the last two.

Metcon (AMRAP – Rounds and Reps)

In partners, or groups of 3:

16 MIN AMRAP

5 Bench Presses (225/115 lb.)

10 Strict Pull-ups

15 Barbell Good Mornings (65/45 lb)

RX+: 275/135

15 MB Hip Extensions (GHD)

Accessory

Mobilize and foam roll…OR..

4 Rounds, for quality:

100 m Farmers Carry

15 KB Swings

12 Weighted Sit Ups