TEAM BUILDING WEDNESDAY

Riptide CrossFit – CrossFit

Warm-up

Movement Prep

30 SEC Handstand Hold

Beginner to Intermediate:

20 SEC Headstand Hold

Advanced/RX:

4 x 6

Handstand Hold, to 5 sec count descent(negative)

**Kick down, and reset to handstand hold**

Beginners to Intermediate/Scaled:

20 sec Headstand Hold (Use partner to kick up and assist holding legs, ONLY if necessary)

3 x 10 (5r/5l)

Shoulder Taps, from the Headstand Hold

3 x 8(4r/4L)

Hip taps, from the headstand hold.

Weightlifting

3 REP: Back Squat (Take 12-15 min to build to a heavy 3 rep B. Squat)

*Rest 90 secs to 2 min btw sets in order to properly recover

*Use as many sets as possible, but manage time and load increases to reach heavy weight within time domain

WOD

Teams: Metcon (AMRAP – Rounds and Reps)

In teams of 3

25 MIN AMRAP

6 Deadlifts RX:225/155 RX+:275/185

6 Box Jumps 24/20 RX+:30/24

6 HSPU RX+: Strict
**Each partner must complete a full round**