Active Recovery/Conditioning

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

WOD

Metcon (Time)

1k Row

Rest 2 MIN

800 m Run

Rest 2 MIN

500 m Row

Rest 1 min

500 m Run

(21 MIN CAP)
*Scale distances appropriately finish under time cap, including rest periods.

*Athletes may stagger to share rowers

CORE WOD

Metcon (No Measure)

4 Rounds…for quality

15 – Coffin Sit Ups RX+: 10 GHD

12 – Plate Good Mornings

10 – KB/DB Farmers/Waiters Lunges (5r/5l)
For the KB/DB Farmers/Waiter Lunge:

On one arm hold a light KB/DB overhead, and the other arm hold a heavy KB/DB farmers carry style, then perform the lunge.

*Switch arm positions at 5 reps.

Accessory

Mobilize for 20-30 MIN