Riptide CrossFit – CrossFit
10 min Dynamic.
Coach will review DL technique.
Deadlift (6 x 2 )
Take 30 min to work through the 6 sets.
Athletes should start 1st set a heavy weight. They may remain there, or add weight, if desired/capable.
400 m Run
30 Box Jumps
RX: 24/20 in
Deficit HSPU 2 x 45 lb plates each side
(9 MIN CAP)
Scale reps/distance or movements appropriately to be able to SPRINT through this workout, and finish UNDER cap.
300 m Run
5 x 6
Single Arm KB Press to OH Lunge (6/6)
Super set with:
10 Banded Pull Aparts
With a KB in one arm, perform one shoulder press, and while holding locked out OH, perform a lunge.