TESTING DAY!

Riptide CrossFit – CrossFit

Warm-up

5 min Dynamic

5 min squat and front rack mobility exercises.

Coaches choice.

Weightlifting

Front Squat (Take 18 min to build to a 1 Rep Max Front Squat)

*NO PAUSE…Yaaaayy!

Work on speed out of the hole.

WOD

Metcon (Time)

For time:

800 m Run

40 KB Swings RX:53/35 RX+: 70/53

30 KB Goblet Lunges

20 Pull Ups

(12 min Cap)

Accessory

Shoulder Stability/Core

6 Barbell Shoulder Press w/KB’s and Bands

12 DB Lateral Shoulder Raises

12 Hi to Low Planks

https://youtu.be/tu_sDFgBPq8