Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

(5 min.) Get Sweaty!

12-9-6

Goblet Squats (light KB)

Russian KB Swings

Movement Prep

(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.

STRENGTH WOD

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.

Metcon

Metcon (Time)

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)

Accessory

In partners:

5 x 25-50 m Seated Rope Pull

* Increase load on Pull each set – start with moderate load.

* Rest while partner goes