Riptide CrossFit – CrossFit
(5 min.) Get Sweaty!
Goblet Squats (light KB)
Russian KB Swings
(10-15 min.) Review Step-ups
10 reps each leg with empty bar.
Prep for Working Sets
3 x 4 reps
*Add load each set.
2 x 2 reps
*Add load each set. Last set should be close to their working weight.
4 x 4: Weighted Step-ups (4 sets of 4 step ups(2/2)
Barbell, back rack step ups.
Perform 2 step ups on right, then 2 on left.
Go as heavy as possible for all 4 sets.
In partners, for time:
150 Wall Ball Shots (20/14 lb.)
Every time you break, perform 2 Rope Climbs.
or 2 Seated-to-Standing Rope Climbs.
(10 MIN CAP)
5 x 25-50 m Seated Rope Pull
* Increase load on Pull each set – start with moderate load.
* Rest while partner goes