Riptide CrossFit – CrossFit
10 MIN Dynamic.
Down the length of the gym for each exercise:
Low Bear Crawls (Keep butt low and perform with same arm, same leg in one stride. This is hard for some people.)
Regular Bear Crawls
Long Lateral Lunges (low enough to go under a fence)
Walking Lunges with pause/stretch at the front of each step
Sumo Squats (wide squat)
Walking Bird Peckers
(10-15 min.) Prep for Lunges and DB Slams
Briefly review the Lunge with a PVC or empty barbell, and review the DB Slam.
Then, have them work up to their workout weight with:
*Increase the load each set. Use workout weight for the last two sets.
*Between each set, perform 5 DB Slams.
Metcon (AMRAP – Rounds and Reps)
22 MIN AMRAP
2 Front-Rack Lunges (135/95 lb.)
3 DB Slam (35/25 lb)
Add 2 Front-Rack Lunges
and 3 DB Slams every round.
50/35 lb DB
Mobilize and foam roll.