Active Recovery

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

STRENGTH WOD

Bench Press (4 X 12)

CORE WOD

Metcon (No Measure)

4 Rounds.. for quality

10 F. Rack KB/DB Lunges

15 Push Ups

10 Dragonflies (May be scaled to 10 leg raises)

–REST 3 MIN–

Then.. 5 Rounds… for quality:

Run 200

10 Hollow to Superman

10 V-Ups

10 Hi to Low Planks
Link for dragonfly:

https://youtu.be/04FvC4JcisU

Accessory

4 x 10

Pendlay Rows

Superset with:

8 Single Arm DB Press