Grunt Work/Active Recovery

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

300 Ft Sled Push

100 m Double KB/DB Front Rack Carry

10 Double KB Russian Swing
*300 feet is across the building 3 x.

*Athletes may begin on different movements and stagger to share sleds.

CORE WOD

Metcon (No Measure)

3 Rounds

1 Min High Plank Hold

20 Alternating Leg V-Ups

1 min Low Plank Hold

20 BF Sit Ups

Accessory

Mobilize for 20-30 MIN