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.