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.