Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN WARM UP

Round 1:

P1: 100 m Run

P2: 6 BB F. Rack Lunges

P3: 10 Cobra to Downward dog

Round 2:

P1: 200 m Run

P2: 6 BB F. R. L. (add load)

P3: 8 H.R. Push Ups

Round 3:

P1: 200 m Run

P2: 6 F.R.L. (add load)

P3: 8 HSPU or HSPU negatives

Then coach will help finalize finding proper scaling for HSPU.

Metcon (Time)

In teams of 3, relay style:

15 Rounds, for time:

200 m Sprint

8 HSPU

6 BB F. Rack Lunges

RX: 115/85

RX+: 135/95

Strict HSPU

(28 MIN CAP)
Each partner must complete the full round before rotating.

While 1 partner completes the round, 1 rests, the other must hold the BB in front rack, until the partner working the round comes to do f. rack lunges.

Scale HSPU to:

6 Negatives or…

10 Pike Push Ups

WOD

Accessory

Mobilize.