Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

15 MIN WARM UP

Round 1:

P1: 100 m Run

P2: 10 H.R. Push Ups

P3: 10 PVC Pass Through’s

Round 2:

P1: 100 m Run

P2: 8 Pike Push Ups

P3: 10 PVC OHS

Round 3:

P1: 100 m Run

P2: 20 sec HS Hold/Pike Push ups

P3: 8 Barbell OHS

Then, finalize loading choice for OHS, and test front and back squat as well.

Athletes performing HSPU, practice 4-6 reps.

WOD

Metcon (Time)

In teams of 3:

63 B. Squats

63 HSPU

550 m Run together

45 F. Squats

45 HSPU

400 m Run together

27 OHS

27 HSPU

200 m Run together

Buy Out:

75 Thrusters

RX: 115/75
(30 MIN CAP)

Accessory

Mobilize.