Riptide CrossFit – CrossFit
Dynamic Warm Up
Metcon (No Measure)
Hollow Rocks -2x
Russian Twist 25/15 lb plate – 2x
Hi to Low Planks -2x
*Perform each movement 2x, and repeat for a total of 2 Rounds.
Metcon (AMRAP – Rounds and Reps)
4 Rounds…NOT FOR TIME…rather quality
8 -KB Romanian Deadlift RX: 70/53
8 – Russian KB Swings RX: 70/53
16 (8r/8L) – Strict Alternating Hanging Leg Raises
100 ft. Waiters/Farmers Carry
*For the Waiters/Farmers Carry:
Hold 1 heavy KB as farmers carry, and a lighter KB/DB overhead, arm fully extended, active shoulder.
*50 FT w/ the right arm, 50 FT w/ the left arm.
*Build up in weight, no misses