Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

(10 min.) Duck Duck Goose Warm Up Game

Movement Prep

10 MIN.

3 x 3 Pause B. Squats (3 sec pause)

Add load each set.

3 x 2 Back Squats – No pause, adding load each set.

Begin 5 x 3.

STRENGTH WOD

15-20 MIN

5 x 3: Back Squat

Build to a heavy 3, then remain at heavy weight, same weight for all 5 sets.

If after 2-3 sets athletes feel good, increase load. DO NOT MAX OUT.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 MIN AMRAP

12 DB Snatches

30 DUBS

RX: 50/35 lbs
Scale DUBS to 30 sec of attempts, each round.

Accessory

Mobilize, foam roll…OR…

5 x 5 Shoulder Press