Happy Tuesday!


Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

10-12 MIN.

Coach will review rowing technique.

1) Setup and damper settings.

2) The 3 positions – 11, 12 and 1 o’clock.

3) Proper execution of the stroke.

In teams of 3:

Each athlete will row 10 CAL, while coach helps refine technique.

Other 2 will foam roll and mobilize while 1 is rowing the 10 Cal.

WOD

Metcon (AMRAP – Rounds and Reps)

In teams of 3:

21 MIN AMRAP

60 Cal Row

45 Synchro Sit Ups

60 Russian KB Swings

RX: 53/35 lbs
During row and KB swings, 1 works, 2 rest.

Sit Ups: athletes will sit next to each other, and perform all 45 sit ups, synchronized.

Accessory

Mobilize and Foam Roll