Active Recovery/Conditioning

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

WOD

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.

CORE WOD

Metcon (No Measure)

TABATA

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.

Accessory

Mobilize for 20-30 MIN