Riptide CrossFit – CrossFit
(10 min.) Junkyard Dog Partner Warm-up
*Perform 10 reps each of each movement.
Review and practice the Deadlift
5 x 5 reps
*Increase the load each set. Ideally, work past workout weight to something relatively heavy for today.
Bring the Deadlift load down to workout weight, then…
3 Burpees Over Barbell
2 rounds each (P1 goes, then P2 goes.)
Metcon (AMRAP – Rounds and Reps)
10 MIN AMRAP
3 Deadlifts (275/185 lb.)
6 Burpees Over Barbell
Partners perform 1 round each at a time.
Handstand, Midline Work.
30 sec Handstand Hold — QUICK SCALE: Plate hold Overhead
30 sec Max Sit ups
Go for as long as you can hold the Handstand for the 30 sec Unbroken.
Ideally 5+ minutes (5 or more rounds).
Stop at or before 10 min.