Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

(10 min.) In partners:

*Do the 1-min. movement one at a time, then the 30-sec. movement together.

1 min. Hanging Thoracic Stretch, each

30 sec. Chin-Over-Bar Hold, each

1 min. Partner Wall Slides, each

30 sec. Around-the-Worlds—shoulders (Scale to Scap Circles or Plate Shrugs.)

1 min. Over-the-Shoulder Stretch, each

30 sec. Jumping Muscle-ups

Movement Prep

(10-15 min.) Prep for Muscle-up/Dips

5 Box Muscle-up Transitions (Make easier by putting more of your feet on the ground.)

5 Banded Muscle-up Transitions

5 Feet-on-Box Muscle-ups (Scale up to Jackie Chan Muscle-up Transitions.)

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

6 DB Hang Power Clean and Jerk – L (50/35 lb.)

3 Ring Muscle-ups

6 DB Hang Power C&J – R

3 x 1 Ring Muscle-up + 2 Ring Dips

RX+: 55/40 lbs.

4 RMUP

4 x 1 +2 on the complex

Accessory

Mobilize, foam roll…OR…

EMOM 10

Even: 5 Burpee Box Jump Overs

Odd: 100 m Sprint