Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

WOD

Metcon (Time)

In partners:

800 m Run

60 Med Ball Russian Twists*

50 Med Ball Sit Up Toss**

550 m Run

60 KB Swings

50 KB Romanian Deadlifts

400 m Run

RX: Choose your own weight.
*Sit side by side, with enough space to place med ball in btw partners, as you pass the ball over for russian twists.

**Face each other, with some distance btw feet. Sit up, and toss the ball to your partner.

THIS IS NOT A RECOVERY WORKOUT!!

If you’re feeling very sore, tired or simply “out of it”, scale appropriately or choose to do something lighter.

Check in with the coach and maybe turn it into a skill session. Practice DUBS, HS Walks, Muscle Ups, or any high skill movement.

Most importantly, listen to your body, and remember…”less is more”.

Accessory

Mobilize and foam roll.