Riptide CrossFit – CrossFit
Warm-up
(5 min.)
200 m Run
Then 2 rounds:
10 Toy Soldiers
10 Glute Bridges
10 Sonics
Movement Prep
(10 MIN)
8 reps
Add weight x 6 reps
Add weight x 4 reps
Add weight x 2 reps
Add weight x 2 reps
STRENGTH WOD
20 MIN
5 x 2: Deadlift
Metcon
Metcon (Time)
In partners, for time:
42 – 30 – 18
Thrusters
HSPU
RX: 95/65
RX+: 115/85
(12 MIN CAP)
Scale HSPU using the following progressions, from hardest to easiest:
Elevated mats on a 25 lb plate.
Negatives
Pike Push Ups
Push Ups (down to knees if needed)
Accessory
Mobilize, foam roll or:
E2MOM for 6 Rounds:
200 m Sprint