Happy Saturday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic Warm Up

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 4, relay style:

20 min AMRAP

8 HSPU

7 Sit Ups

6 Squat Snatches

RX+: 95/65

RX+:

10 HSPU

8 GHD S.U.

6 SS @ 115/85
Each teammate must complete full round, before tagging out.

1 teammate completes the round, 1 teammate rests, the other 2 must complete a 100 M Buddy Carry (50/50), during each round. Continue this rotation for the entire workout.

Stimulus:

Each round should take each athlete about 1:30 or faster to complete. Buddy Carry should take about the same time or faster.

Scaling:

HSPU: Pike Push Ups or regular push ups.

Barbell: moderate load, so that athletes can always connect 3 touch’n go snatches.

Accessory

Mobilize.