Happy Wednesday!


Riptide CrossFit – CrossFit

Warm-up

Warm Up with Wall-Ball Relay Game (10 MIN)

5 MB Front Squats

5 MB Wall Tosses (stand and toss MB in the air)

5 MB Thrusters

1 MB “Two-fer”: Perform a Wall Ball, squat mid-cycle, and then simply CATCH the ball, and run back.

Then, Project Climb – (10 MIN).

1 x Russian Wrap Climb

EMOM 4 min.

Scaled

1 x 25-50 m Standing Rope Pull

EMOM 4 min.

Movement Prep

(10-15 min.) Review Movements and Prep for Workout

With a dumbbell one lighter than workout weight, review the SA DB Thruster as:

Front Squat – Press – Push Press – Thruster

Then, using their workout weight, perform:

6 SA DB Thrusters, each side

12 Lateral Parallette Jumps

12 Mountain Climbers

Metcon (AMRAP – Reps)

Alternating Tabata

Lateral Parallette Jumps

SA DB Thrusters (40/25 lb.)

8 rounds (8 min.)

Rest 4 min.

Alternating Tabata

Mountain Climbers

SA DB Thrusters

8 rounds (8 min.)

RX+: 50/35 lb DB

Accessory

Mobilize and foam roll…OR..

4 Rounds, for quality:

100 m Farmers Carry

15 KB Swings

12 Weighted Sit Ups