It’s Fridayyy!!!

Riptide CrossFit – CrossFit

Warm-up

PVC Pipe Warm Up – 7 MIN

Movement Prep

12-15 MIN

With an unloaded barbell:

Coach will take class through clean progressions to work on different pieces of the clean and improve technique in all areas.

WOD

E90s: Metcon (12 Rounds for weight)

Every 90 seconds for 12 sets:

2 Hang Power Cleans + 8 Ring Dips

Alternating sets with:

4 Front Rack Lunges + 6 Strict Hanging Leg Raises

*RX+: 4-5 Strict T2B
* 6 sets of each couplet, 12 total sets.

*Build up in weight throughout sets, yet focus is on technique, avoiding misses.

*Scale Ring Dips to Box Dips with/dumbbells…NO BANDS.

*Work in partners. Athlete one begins on gymnastics and athlete 2 begins on bar.

Accessory

10 MIN EMOM

Even: 2 Strict Muscle Ups

Odd: 4 Heavy Back Squats

Intermediate:

3 Strict Ring to Chest Pull Ups