Happy Thursday!

Riptide CrossFit – CrossFit


5 MIN Dynamic Warm Up


Metcon (No Measure)

4 Rounds, for quality:

12 Weighted Good Mornings

6 DB Arnold’s Press

30 Sec Hollow Hold

8 Heavy Single Arm KB/DB Bent Over Rows(4/4)

15 Hollow Rocks


12 GHD Hip Extensions instead of G.M.

Rest 3 MIN


Bench Press (5 x 4)

Build to heavy 4, and remain at same weight for all 5 sets. Rest as needed btw sets.

Heavier than last week.

“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.