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.