Active Recovery/Conditioning

Riptide CrossFit – CrossFit


Dynamic Warm Up


Metcon (Time)

In Partners…NOT FOR TIME:

2 Mile Run

Rest 4 min

3k Row.

Athletes may partition or scale as desired.
*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first.

*Athletes may choose to bring their bicycles and bike instead of row or run.

Coach will program accordingly.

*If you have been working out all week, don’t add intensity or heavy weightlifting to today’s session. Deload, slow down, your body will thank you for it.


Metcon (No Measure)


2 Rounds

Hollow Rocks (2x)

Supermans (2x)

Flutter Kicks (2x)

Alternating High Plank Arm/Leg Lifts (2x)
For the Alternating High Plank etc etc…

From the high plank position, athlete simultaneously lifts one arm and opposite leg, then will switch.


Mobilize for 20-30 MIN