Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic.

Gymnastics

10 -12 MIN.

The Kipping Pull Up

Beginners: Coach will lead through progressions to learn/improve kipping pull up.

Inter:

Refine technique for kippping, work or refine butterfly pull ups.

OR…

Work on pull up strength and perform the following:

4 x 8 Strict Banded Pull Ups. Set band tension so that last 2-3 pull ups are really difficult.

Advanced:

10 MIN EMOM

Even: 2 Strict Ring Muscle Ups + 2 Kipping MUPS

Metcon

Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

40 DUBS

30 Air Squats

20 Sit Ups

10 Push Ups

RX+:

40 DUBS

20 Pistols

15 GHD Sit Ups

10 HSPU

Accessory

5 x 4 Pause F. Squats.

Pause for 3 secs at the bottom. Stay at moderate load.