Happy Thursday!

Riptide CrossFit – CrossFit


5 MIN Dynamic Warm Up


Metcon (No Measure)

4 Rounds, for quality:

12 Single Leg, heavy KB DL (6/6_

6 Heavy, seated Bicep Curls (3/3)

45 Sec L-Sit Hold

6 Heavy Tricep Extensions (3/3)

15 Weighted, straight legged sit ups


10-15 GHD Sit Ups

Rest 3 MIN


Bench Press (5 x 3)

Build to heavy 3, 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.