Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

(12-15 min.)

1. Step-up and down off boxes

Back to start – Bear Crawl

2. Lateral Step-up and down off boxes

Back – Lunges with Samson Stretch

3. Jump up and step down off boxes

Back – Crab Walk

4. Jump across to each box.

Back – Inchworms Plus 1 Push-up

Then… 2 Rounds:

Shoulder and Inverted Prep

5 x Kick up to Handstand + 3-sec. pause while inverted per rep. Scale to Plate Press Overhead Hold for 5 sec. per rep.

5 x reps Standing ITWXY

5 x Standing Skull Crushers (Use workout weight dumbbell.)

Movement Prep

5 Box Jumps

5 Box DB Step Overs

3 Box Round-the-Worlds

WOD

Metcon (Time)

2 Rounds, for time:

40 Box Jumps (30/24 in.)

20 DB Box Step Overs (40/25 lb.)

10 Box Round-the-Worlds

RX+: 50/35 lbs.

Accessory

Mobilize and foam roll.

Or..

5 x 50 FT. Seated Sled Rope Pull.

Rest as needed btw sets.

Add load to sled every set.