Active Recovery

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Metcon (4 Rounds for reps)

Not for time:

Run 2 miles

Rest 5 min

Row 3 k
*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first.

CORE WOD

4 Rounds..for quality

15 Hollow Rocks

10 Supermans

15 BF Sit Ups

10 Hi to Low Planks

Accessory

Mobilize for 20-30 MIN