Happy Friday!


Riptide CrossFit – CrossFit

Warm-up

In partners:

20 Hands to Floor, Squat to Jumping Jacks…game.

Then:

Mobilize/Stabilize Shoulders and Hips

10 Arm Swings in each direction

10 Arm Circles in each position

1 min. Pole Stretch (hip/shoulder), each side

Movement Prep

Coach will lead class through a review of Thruster, with empty barbell.

Then begin loading, using the following rep scheme.

9-6-3-3-3

Thrusters

Increase load and last one should be close or at starting weight.

STRENGTH WOD

5 x 3: Thruster

Build to a heavy 3, then remain at heavy weight, same weight for all 5 sets.

Metcon

Metcon (Calories)

5 rounds of:

30 sec. ON : 30 sec OFF

Max calorie Row

Accessory

Mobilize, foam roll…OR…

Work on a skill you need to work on ; )