Riptide CrossFit – CrossFit
200 m Run.
10 reps each movement Shoulder Sequence
10 (total) T-Spine Rotations and Quad Shoulder Rolls
10 Kipping Swings
10 Strict Sit-ups
10 Air Squats
4 Pull-ups or Ring Rows or Bent Over Rows
16 Air Squats
Five Rounds for time:
*3-minute rest after each round*
(35 MIN CAP)
Scale movements and reps as needed, to complete each round in 4 MIN or less.
15 Ring Rows
3 min. Rest
If you’re first round goes over 4 MIN, then scale the following rounds even more.
Mobilize, foam roll.. OR:
3 x Regular Climb
2 x Legless Climb (attempt)
1 x L-Sit Climb (attempt)
* Rest between Climbs as needed.
3 x Seated to Stand Climb
2 x Feet on Box Climb (Choose height)
1 x Spanish Style Attempt
* Rest between Climbs as needed