Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

200 m Run.

Then:

10 reps each movement Shoulder Sequence

10 (total) T-Spine Rotations and Quad Shoulder Rolls

Movement Prep

5 MIN

10 Kipping Swings

10 Inchworms

10 Strict Sit-ups

10 Air Squats

4 Pull-ups or Ring Rows or Bent Over Rows

8 Push-ups

12 Sit-ups

16 Air Squats

WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
(35 MIN CAP)

Scale movements and reps as needed, to complete each round in 4 MIN or less.

Suggested:

15 Ring Rows

20 Push-ups

25 Sit-ups

30 Squats

3 min. Rest

5 rounds

If you’re first round goes over 4 MIN, then scale the following rounds even more.

Accessory

Mobilize, foam roll.. OR:

Project Climb:

3 x Regular Climb

2 x Legless Climb (attempt)

1 x L-Sit Climb (attempt)

* Rest between Climbs as needed.

Scaled

3 x Seated to Stand Climb

2 x Feet on Box Climb (Choose height)

1 x Spanish Style Attempt

* Rest between Climbs as needed