Active Recovery

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

3 MIN

Review Med Ball Movements and begin that as primary warm up.

Metcon (No Measure)

In partners:

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)

https://youtu.be/fi26fgPgcBg

– 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.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP…for Quality

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.

Accessory

Mobilize for 20-30 MIN