Bonding Hump Day

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

1000m Row (Time)

Max Effort 1000m Row
*Run heats if needed.

WOD

Metcon (AMRAP – Rounds and Reps)

In Partners:

12 MIN AMRAP

25 DUBS

9 HSPU RX+: 5 Strict HSPU

*Relay style, 1 athlete performs 1 full round, one rests.

REST 2 MIN
*Scale 25 DUBS = 30 secs of practice/attempts of DUBS

Metcon (Time)

On min 14 begin…

12 MIN AMRAP

30 CAL ROW

30 DB/KB Thrusters RX: 55/30

*1 works, 1 rests, partition as desired

Accessory

Shoulder Stability

4 Rounds..for quality

8 I’s, Y’s and T’s

10 Single Arm DB Presses w/3 sec pause @ top (5/5)

10 Lateral Arm Raises (5/5)