Happy Thursday!


Riptide CrossFit – CrossFit

Warm-up

As a class, 50 Synchronized Jumping Jacks, counting out loud.

Then:

2 Rounds:

1 MIN Pigeon Stretch, each side

10 Samson Lunges (5/5)

1 MIN Couch Stretch, each side

10 Cobra to Downward Dogs

1 MIN bottom of Squat Hold

Metcon

Metcon (No Measure)

For quality:

800 m Run

40 Cal Row

Rest 1 MIN

550 m Run

25 Cal Bike

Rest 1 MIN

30 BF Sit Ups

2 MIN Low Plank Hold

30 Hollow Rocks

Accessory

Practice skill movements, of your choice.