Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

15 MIN WARM UP

Round 1:

P1: 100 m Run

P2: 5 BB DL

P3: 10 Samson Lunges

Round 2:

P1: 100 m Run

P2: 5 BB S2OH

P3: 20 sec Position of Support Hold

Round 3:

P1: 100 m Run

P2: 5 BB S2OH adding some load

P3: 5 Ring Dips/Box Dips

Then continue to add load for BB S2OH to determine loading.

Use the following rep scheme:

3 Sets of 4 S2OH + 3 DL.

Then finalize modifications for ring dips.

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 4:

Park Run.

2 partners will complete the Park Route. At the marked stations, complete:

20 Synchro Burpees

20 Synchro Straight Legged Sit Ups

Barrel Walk across width of soccer fields.

Simultaneously, other 2 will work on:

25 MIN AMRAP

16 Deadlifts

12 Ring Dips

10 S2OH

RX: 115/75 lbs.

Once 2 partners return from Park Run, switch.

When all 4 are in the gym, continue to work on AMRAP until 25 min mark.

1 works, 1 rests, and 2 other must hold BB off the ground, for remainder of the AMRAP. If BB touches ground during any transition, entire team must begin that round over.

Accessory

Mobilize.