Happy Wednesday!


Riptide CrossFit – CrossFit

Warm-up

(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

RX+:

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

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

Accessory

Mobilize, foam roll or:

5 x 5 Barbell Bent Over Row

super set with:

8 Tricep Extensions (4/4)