Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN – Running Warm-up with Jump Rope.

Round 1: 20 Singles → Burpee → Run forward to the end of the gym, Backpedal back.

Round 2: 20 Single Slalom Jumps (side to side) → Burpee → Side Shuffle to end of gym and back.

Round 3: 20 Single Scissor Jumps → Burpee → Hop Skips to end of gym and back.

Round 4: 10 Singles R + 10 Singles L → Burpee → Bear Crawl to end of gym and back.

Round 5: 20 Doubles → NO burpee → Burpee Broad Jump HALF the gym and back.

(10 min.) Shoulder Prep and Pull-Over Review

In partners, perform in I-go-you-go style:

1 min. Hanging Thoracic Stretch, each

10 Kipping Pull-up Swings

10 Hanging Knee Raises

10 Pull-ups /10 Jumping Pull Ups

1 min. Hanging Thoracic Stretch, each

*Then, work on Pull-Over attempts for a few minutes.

Movement Prep

(10-15 min.) 3 x 400-m Run Efforts

*Rest 2 min. between efforts.

*Round 1 @ 70 percent, Round 2 @ 80 percent, Round 3 @ 90 percent.

WOD

Metcon (Time)

3 Rounds, for time:

600-m Run

8 Pull-overs

RX+: 10 Pull Overs
(15 MIN CAP)

Scaling for pull overs:

8 Jumping Muscle-ups/Chest-to-Bar Pull-ups

Accessory

Mobilize and foam roll.