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.