“MONDAY MASH UP”

Riptide CrossFit – CrossFit

WARM-UP

8 MIN Dynamic

WOD

“MONDAY MASH UP”

Inspired by CrossFit Linchpin

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

30 DUBS

6 Man Makers w/DB

1 Rope Climb
*Man Makers –

1 rep = Push Up, Row, Push Up Row,

Squat Clean to Thruster

REST 3 MIN

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

100 m Sprint

10 (5r/5l) DB/KB Front Rack Lunges RX:55/35

5 HSPU RX+: Strict
REST 3 MIN

Metcon (AMRAP – Rounds and Reps)

7 MIN AMRAP

200m Row

10 (5r/5l) DB/KB Single Arm OHS RX: 55/35

5 T2B

Accessory

Shoulder Stability

3 Rounds… NOT FOR TIME

16 (8r8l) Gorilla Press

10 (5/5) DB Lateral Raises

10 Rubber Band Face Pull Aparts