Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

5 MIN Dynamic Warm Up

WOD

Metcon (AMRAP – Rounds and Reps)

In partners:

20 MIN AMRAP:

30 KB Swings

30 Cal Row/20 Cal Bike

30 Burpees over the rower

Alt btw bike and erg each round.

RX: 53/35 lb KB

Then… for quality:

4 x 10 DB Bench Press

Superset with:

12 Banded Pull Aparts

Accessory

Mobilize and foam roll.

Or practice a movement you suck at or don’t like doing…if you’re serious about getting your life together — ; )