Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min Warm Up.

Movement Prep

Rowing Technique Work.

In partners:

40 Cal Row, for quality (20/20).

Row slow and methodical. Coach will refine technique for each partner, as they row 20 cal.

While partner 1 rows, the other will practice the DB, single arm H. C&J and WBS.

WOD

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

15/12 Cal Row

12 Single Arm DB Hang C&J (6/6)

RX: 35/25

RX+: 50/35 lbs

Rest 3 MIN, then begin 2nd AMRAP.

Metcon (AMRAP – Rounds and Reps)

6 MIN AMRAP

30 DUBS

15 WBS

RX: 20/14 lb MB

Accessory

Mobilize and Foam Roll