Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

Movement Prep

10-12 MIN.

Coach will run class through running skills and drills in order to improve running technique.

Then coach will discuss how to determine pace and strategy.

5k Run (Time)

Max Effort 5k Run
(30 MIN Cap)

Scale distance appropriately, if needed, to finish under 30 min.

Compare to 11/26/2018

Accessory

*Be EXTRA MINDFUL/CONSERVATIVE w/this week’s accessory, and scale it or skip it as needed.

Remember that this extra work is intended for experienced/advanced athletes who SLEEP very well, EAT very well, and RECOVER very well. Otherwise, you’ll gain more fitness and overall wellness from investing in your nutrition, sleep and recovery, vs adding volume to your training. ; )

4 Rounds, for quality:

50 M Stone Carry

12 GHD Sit Ups

50 M Farmer’s/Waiters KB Carry*

12 Hip Extensions

*Use heavy KB for farmer’s, lighter for waiter’s (OH position).

Switch at the 25 m mark.