Team Building Wednesday

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Movement Prep

Handstand WORK:

3 Rounds

30 sec Handstand Hold

10 H.R. Push Ups

30 sec Headstand Hold

10 Pike Push Ups

10 Handstand Negatives (From handstand, lower head to abmat, then knees to chest, then kick back up, repeat)

Rest 30 secs

WOD

Metcon (Time)

For time:

300 DUBS

(5 MIN CAP)

REST 1 MIN
*Buy in for AMRAP

*Partition among 3 athletes as desired

*Scale to 90 secs of singles + attempts

Metcon (AMRAP – Rounds and Reps)

At the 7 min mark begin:

21 MIN AMRAP

4 Cleans (squat) RX: 185/125 RX+: 205/135

8 HSPU RX+: 6 Strict
*Relay style.

*Each athlete must complete the full round, while other 2 rest.

Accessory

Endurance:

10 Rounds for time:

300 m Row

Row 1 min recovery pace.