Happy Wednesday!

Riptide CrossFit – CrossFit


(5-10 min.)

Partner Cone Game to Warm Up

*Use Running on the spot, Jumping Jacks, and Plank Hold as the movements.

*Do a few reps with each movement.

Movement Prep

10 Shoulder Rocks (Use light dumbbells, or even small plates for this.)

5 Kick up to Handstand, perform 5 Shoulder Shrugs, kick down

2 rounds

Then, coach will lead each of the following segments:

5 Assisted ring dips w/feet on ground.

5 False Grip Ring Rows

5 Low Ring Transitions

5 “Jackie Chan” Drills

ADVANCED (can already do RMUPS):

5 Kipping Swings on rings

5 Strict Pull-ups on rings

5 Kipping Pull-ups on rings

3-5 Kipping Muscle-ups

Metcon (Time)

In partners:

1k Row

15 Ring Muscle Ups

1k Row

15 Ring Muscle Ups


12 Strict RMUPS instead of 15 kipping.
(16 MIN CAP)

RMUPS will be scaled to jumping RMUP or low ring progressions.


Mobilize, foam roll or:

5 x 5 Barbell Bent Over Row

super set with:

8 Tricep Extensions (4/4)