Active Recovery

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Metcon (No Measure)

3 Rounds for quality..

Accumulate 1 Min Handstand Hold RX+: On paralettes

15 Coffin Sit Ups

Accumulate 1 min L-Sit Hold RX+: On the rings

15 Plate Good Mornings (hold plate on the chest)

Accumulate 1 min High Plank Hold w/fee elevated on small box/plates

15 Leg Raises

WOD

Metcon (Time)

5 Rounds…for quality

100 m Box Carry RX: Rogue wooden box

100 m Back Pedal Run

20 DB/KB Step Ups
*The box carry is exactly that. Carry a box to the bushes and box. It’s intended to be uncomfortable, difficult and out of the ordinary. Choose any box, except the small ones.

*Utilize a light DB/KB for step ups.

Growth and change occurs outside of our comfort zone!

Accessory

Mobilize for 20-30 MIN