Happy Wednesday!


Riptide CrossFit – CrossFit

Warm-up

10 MIN Dynamic

WOD

Metcon (No Measure)

EMOM for 25 MIN

MIN 1: 10/8 Cal Bike

MIN 2: 12 HSPU

MIN 3: 10 Sandbag Lunges(5/5)

MIN 4: 8 Burpees

MIN 5: Rest
Scale reps/load appropriately in order to complete the task in approx 30 – 45 secs.

Scale HSPU to to pike push ups or regular push ups.

Accessory

4 Rounds…for quality:

100 M Double KB/DB OH Walk.

12 GHD Sit Ups

25 FT Handstand Walk (or any hs hold, shoulder tap or drill to learn/improve HS walking)