Riptide CrossFit – CrossFit
Warm-up
10 min Dynamic.
Gymnastics
Gymnastics Strength:
10 MIN EMOM
Even: 5 Strict Pull Ups
Odd: 5 Strict HSPU + 10 sec H.S Hold
Scaling:
Strict PU = 5 moderate barbell bent over rows w/2 sec pause at the chest.
Strict HS = 5 strict HSPU + 10 sec hold on a box, using knees, or feet in pike position to make it harder.
WOD
Metcon (AMRAP – Reps)
In partners:
18 MIN AMRAP
20 Push Jerks
24 Cal Row
RX: 115/85
RX+: 135/95
1 partner works, 1 rests.
Accessory
Mobilize and Foam Roll