Happy Hump Day!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Coach will review rope climbing technique.

Review appropriate scaling/modifications for rope climbs.

WOD

Metcon (No Measure)

EMOM for 20 MIN

MIN 1: 2 Rope Climbs

MIN 2: 100 m SB or MB Run

MIN 3: 10 Alt. DB Snatches (5/5)

MIN 4: 8/6 Cal Bike

MIN 5: REST

RX:

35/25 lb DB

70/50 lb SB or 20 lb Med Ball

RX+:

2 Legless

53/35 lb KB Snatches (from the hang)

10/8 Cal Bike
All movements should take approx 30 -45 secs.

Accessory

Mobilize and Foam Roll