Happy Wednesday!


Riptide CrossFit – CrossFit

Warm-up

In partners, simultaneously:

2 rounds:

P1) Shoulder Mobility/Stability w/band:

6 Face Pulls

6 Over-the-Shoulder Pulls

30 sec Banded Shoulder Stretch (each arm)

6 Hanging Torso Twists

P2)

8 Hi to Low Planks

8 Alt. Leg V- Ups

8 Samson Lunges (4/4)

Movement Prep

Coach will review the burpee pull up, and the OH Walking Lunges, using the following sequence:

2 Rounds:

P1) 4 Burpee Pull Ups or attempts at pull up.

P2) 25 Ft. Walking Lunge w/ DB OH – add load in 2nd round.

Scale burpee pull ups to 4 burpees + 4 jumping pull ups.

Metcon

Metcon (Time)

5 Rounds, for time:

100 M Run

10 Burpee Pull Ups

100 M Run

50 FT. Single Arm OH Walking Lunges

RX: 35/25 lbs
(20 MIN CAP)

Scale the 10 Burpee PU to 10 burpees + 10 ring rows

Accessory

(5-10 min.) Cool Down

10 x Banded Scratch + 5-sec. hold each side.

1 min. Banded T/S Rotation, each side.

Or…

Practice HS Walking drills.