Happy Hump Day!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic

Movement Prep

10 MIN – Pistol Skill Work.

Coach will lead class through progressions/drills to learn/strengthen single legged squats.

Then review proper scaling options for metcon.

During testing /benchmark workouts, make sure you choose scaling options that allows you to measure your performance accurately and consistently.

EX: Perform the pistols to a 12 in box, for the entire workout. Next time you repeat “Mary”, goal would be to lower the box to a 6 in target. Measurable progress.

HSPU: Elevate the mat to a 6 in target (pad on top of plate). Next time use a thinner plate.

WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Accessory

10 MIN EMOM

MIN 1: 3 Snatch Balances (light weight)

MIN 2: 2 Hang Snatches + 1 Low Hang Snatch (below the knee)

STAY LIGHT.