Happy Hump Day!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Take 10-12 min to build to a moderate/heavy-ish, 3 rep Squat Snatch.

Then deload to determine appropriate loading for metcon.

Then coach will review low RMUP progressions, and specific scaling for all skill levels.

WOD

Metcon (AMRAP – Rounds and Reps)

In partners:

18 MIN AMRAP:

8 Squat Snatch

200 m Run

12 Ring Muscle Ups

200 m Run

RX: 115/85

RX+: 135/95
Scale 12 RMUPS to:

20 Low Ring Muscle Up Progressions.

If you’re feeling very good on the low rings, raise the rings higher than usual, do the progression on one leg or work your way to a more difficult progression. Talk to coach about it.

Accessory

5 x 3 Snatch Pulls.

No high pull, only shrug. Go heavy.