Drying up…

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

SKILL WOD

Floor Work – 20 MIN

Beginners:

On the mat, off the wall:

Use mats to learn tripod, tuck and roll and overcome fear of being inverted and movement upside down

Intermediate:

On the mat, off the wall:

Tuck to headstand.

Tuck to headstand to tuck

Headstands to free standing handstands

Advanced:

Headstands to handstand walks

Handstand Walks

WOD

Accessory

Mobilize for 20-30 min

Metcon (Time)

4 Rounds for time:

18 Power Cleans RX:95/65 RX+: 115/75

15 HSPU

200 m Run

(14 MIN CAP)