Riptide CrossFit – CrossFit
10 min PVC Pipe Warm Up.
Coach will review technique for BB complex.
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.
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.
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.
Mobilize and Foam Roll