Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic Warm Up

Movement Prep

Coach will review technique for pistols – 5-7 MIN.

WOD

Metcon (Time)

In teams of 4, for time:

1100 m Sandbag/Med Ball Run

80 Partner Pistols

80 SB Ground to shoulder, over to shoulder.

80 Burpee Box Jumps

80 DB Snatch

RX: 70/50 lb SB

35/25 lb DB

24/20 in box.

RX+:

50/35 lb DB

30/24 in box.

(30 MIN CAP)
All 4 run together, rotating bag as desired. If holding MB, teams must carry 3 balls.

Once teams complete the run, the SB or Med Balls MAY NOT touch the ground for the rest of the workout.

Partner Pistols = While facing each other, 2 athletes must grab each other’s alternate hands, and perform a synchronized pistol, while assisting each other as they pull on each other’s hand. Scale to a low box if needed. 2 work, 1 holds the SB, 1 rests. Each rep counts as 1, not 2 for 1… ; )

On all other movements, 1 works, 1 holds then SB the other 2 rest and alternate holding SB. If holding SB, 1 works, 2 hold a Med Ball overhead, and 1 rests.

Accessory

Mobilize.