Riptide CrossFit – CrossFit
20 Hands to Floor, Squat to Jumping Jacks…game.
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
Coach will lead class through a review of Thruster, with empty barbell.
Then begin loading, using the following rep scheme.
Increase load and last one should be close or at starting weight.
5 x 3: Thruster
Build to a heavy 3, then remain at heavy weight, same weight for all 5 sets.
5 rounds of:
30 sec. ON : 30 sec OFF
Max calorie Row
Mobilize, foam roll…OR…
Work on a skill you need to work on ; )