Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

(10-15 min.) Dynamic Mobility/Stability to Warm Up

Run 100 m

10 reps Paddling Drill

10 reps Lying Plate Shoulder Rotations

Run 100 m

10 reps Shoulder Sequence

10 Seated Wall Slides

2 Rounds

Movement Prep

(10-15 min.)

Hanging Work Complexes:

Complex 1

1 Single-Leg Strict Toes-to-Bar (or as high as one leg can go), each side

1 Strict Toes-to-Bar

3 Kipping Toes-to-Bars

3 sets

*Rest between sets.

Scale to:

1 Single-Leg Hanging Knee Raise, each side

3 Hanging Knee Raises

3 sets

*Rest between.

Complex 2:

1 Pull-up

1 Chest-to-Bar Pull-up

1 Muscle-up

3 rounds

Scale to:

2 Jump to Slow Lower Negative

2 Jumping Chest-to-Bar Pull-ups

2 Jumping Muscle-ups

3 rounds

Metcon

Metcon (Time)

For time:

30 DB Slams (35/25 lbs)

20 Toes-to-Bars

400-m Run

20 Bar Muscle-ups

400-m Run

20 Toes-to-Bars

30 DB Slams (35/25 lbs)
(15 MIN CAP)

Accessory

(5-10 min.) Cool Down

10 x Banded Scratch + 5-sec. hold each side.

1 min. Banded T/S Rotation, each side.

Or..

4 Rounds

15 Cal Bike

15 Push Ups

15 Good Mornings

Rest 1 MIN btw rounds.