Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

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.

Metcon

Metcon (Time)

400 m Run

30 HSPU

30 Box Jumps

30 Burpees

RX: 24/20 in

RX+:

Deficit HSPU 2 x 45 lb plates each side

30/24 in
(9 MIN CAP)

Scale reps/distance or movements appropriately to be able to SPRINT through this workout, and finish UNDER cap.

EX:

300 m Run

20/20/20

Accessory

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.