Happy Thursday!

Riptide CrossFit – CrossFit


5 MIN Dynamic Warm Up


Metcon (No Measure)

4 Rounds, for quality:

12 Weighted Sit Ups

12 Heavy DB Tricep Extensions (6/6)

45 Sec L-Sit

12 Heavy Single Arm KB/DB Bent Over Rows(6/6)

20 Russian Twists


12 GHD Sit Ups instead of regular sit ups.

Rest 3 MIN


Bench Press (5 x 5)

Build to heavy 5, and remain at same weight for all 5 sets. Rest as needed btw sets.

We will do another 4 weeks of benching, decreasing reps and adding load, and then max out for 1 RM on week 5.

“You can always add more mayo to your tuna, but you can’t take it off once you’ve added too much.” – Unknown.


Mobilize and foam roll.