Happy Tuesday!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

SKILL WOD

Ring Work/Gymnastics Strength

2 Total Rounds:

3 sets:

10 Sec Hold Position of Support

5 Sec Negative Dip

Rest 30 secs

3 Sets:

10 Sec Hold Position of Support

10 Sec Hold Bottom of Ring Dip

Rest 30 secs

Intermediate:

On Box Dips w/dumbbells (same rep scheme/work)

Some beginners may work on boxes w/feet on floor for assistance.

Beginner: (same rest)

2 Total Rounds

3 Sets:

20 Sec Hold High Plank on DB

5 sec Negative Push Up

3 Sets:

20 Sec Hold High Plank on DB

20 Sec Hold Bottom of push up

WOD

Metcon (Time)

5 Rounds for time:

4 F. Squats RX: 185/125 RX+: 205/145

8 T2B

200 m Run

(12 MIN CAP)
*Must clean the bar… NO RACKS (except for injuries)

**Scale appropriately to maintain INTENSITY.

Accessory

Conditioning:

E3MOM for 5 sets:

400 m Row

8 Burpees