Active Recovery

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

WOD

Metcon (No Measure)

Tabata:

Hollow Rocks -2x

Superman -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)

MIDLINE MADNESS

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.

Accessory

10-8-6-4-2

OHS

*Build up in weight, no misses