Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

400 m Run.

Then:

1 min. High Plank Hold

Rest

1 min. Alternating Pigeon Stretch (Hold 30 sec. each side.)

Rest

1 min. Split Stance T-Spine Shoulder Rotations (30 sec. each side)

Rest

30 Sec Scap Retractions, hanging from pull up bar

Rest

2 rounds

CORE WOD

TABATA

Med Ball Russian Twists (2x)

Hi to Low Planks (2x)

Hollow Rocks (2x)

Arch Rocks (2x)

Repeat for a 2nd round.

Metcon

Metcon (No Measure)

EMOM for 20 MIN

MIN 1: 10/8 Cal Bike

MIN 2: 2 Rope Climbs

MIN 3: 100 FT Sled Push

MIN 4: 10 SB Ground to Shoulder

RX: 70/50 lb SB

RX+: 2 Legless Rope Climbs
Choose your own loading on sleds.

Accessory

(5-10 min.) Cool Down

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

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

Or…

Practice HS Walking drills.