Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN – As a group, down the gym:

Long Lunge Sequence

Over-Under the fence

Toy Soldiers

Lateral Sumo Squats

Bird Peckers

Inch worms to push ups

Movement Prep

In partners – 8-10 MIN

Coach will help improve rowing technique, while other partner continues to work on handstand skill work.

4 Rounds, for quality:

P1) 10 Cal Row

P2) Handstand/headstand progressions.

1) Kick ups or Kick up to HS Hold

2) 5 reps to handstand to negative

3) 5 HS push ups/or repeat the negatives

4) Attempt 5 strict or continue on negatives

Metcon (AMRAP – Reps)

5 Rounds

30 secs Burpees

30 secs Wall Ball Shots

30 secs Rest

2 MIN REST

5 Rounds

30 secs Cal Row

30 secs Push Ups

30 secs Rest
(17 MIN )

Accessory

Mobilize, foam roll or

5 x 5 Back Squat.