Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

(10 min.) Junkyard Dog Partner Warm-up

*Perform 10 reps each of each movement.

Movement Prep

(15-20 min.)

Review and practice the Deadlift

Then, perform:

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…

Perform:

3 Deadlifts

3 Burpees Over Barbell

2 rounds each (P1 goes, then P2 goes.)

WOD

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

In partners:

3 Deadlifts (275/185 lb.)

6 Burpees Over Barbell

Partners perform 1 round each at a time.

RX+: 315/205

Accessory

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.