Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN WARM UP

Round 1:

P1: 100 m Run

P2: 6 BB F. Squats

P3: 10 Cobra to Downward dog

Round 2:

P1: 200 m Run

P2: 6 BB F. Squats (add load)

P3: 6 Step Ups

Round 3:

P1: 200 m Run

P2: 6 F. S. (add load)

P3: 6 Box Jumps

Then continue to add load /find appropriate load for F. Squats.

Metcon (AMRAP – Rounds and Reps)

In teams of 3,

24 MIN AMRAP

550 m Run

30 Box Jumps

21 F. Squats

RX:

24/20 in.

155/105

RX+:

30/24 in.

185/125
Team must run together.

All athletes must be back in the gym before commencing on box jumps.

Partition the box jumps and f. squats as desired.

WOD

Accessory

Mobilize.