Riptide CrossFit – CrossFit
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
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!
Mobilize for 20-30 MIN