Riptide CrossFit – CrossFit
Dynamic Warm Up
Review Med Ball Movements and begin that as primary warm up.
Metcon (No Measure)
3 Rounds.. NOT for time..
20 Med Ball Burpees
20 Med Ball Sit Up Toss
20 Med Ball Trunk Rotation Toss
20 Med Ball Lunge Toss
*20 total reps, 10 each.
– Med Ball Burpee: W/ball on ground, athlete places hands on ball, like a narrow push up, drops chest to ball, then jumps and tosses ball to partner.
-Med Ball Trunk Rotation Toss (to partner)
– Med Ball Lunge Toss – While holding the lunge position, athletes toss med ball, such as a chest pass, and switch legs halfway through rep count.
Metcon (AMRAP – Rounds and Reps)
5 MIN Run
5 MIN Row
Rest 2 MIN
3 MIN Burpees
3 MIN Sled Pushes RX: 45/25 lb plate on sled
*Does not have to be max efforts.
*Goal is to challenge your ability to pace appropriately without having to stop during any of the pieces.
Mobilize for 20-30 MIN