Happy Monday!


Riptide CrossFit – CrossFit

Warm-up

10 min PVC Pipe Warm Up.

Coach will review technique for BB complex.

Movement Prep

8 MIN.

Athletes will build up to starting load for WL. Then step outside for sprints.

Coach will run 2 build up/ramp up sprints, before athletes perform the 5 sprints.

WOD

Metcon (5 Rounds for time)

5 x 200 m Sprints.

Rest 1 min btw sprints.

(10 MIN CAP)
Build up in speed/intensity. Last 3 should be MAX EFFORT.

Log your times. Aim for the 4th or 5th set to be the fastest one.

Take 3 min rest, then begin WL session, with a partner or 2.

Weightlifting

Clean Complex (1 DL + 2 Hang Squat Clean + 2 Push Jerks.)

Take 16 min to build to a heavy set of the complex.

Work with a partner or 2.

Accessory

Mobilize and Foam Roll