Active Recovery/Grunt Work

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Metcon (AMRAP – Rounds)

15 MIN AMRAP…for quality…

200 Ft Sled Push

200 Ft Farmers Carry

100 Ft Walking Lunges

*Utilize light weight on sled and farmers’ carry.
*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first.

CORE WOD

TABATA

Windshield Wipers (2 x)

High Plank Alt. Arm and Leg Lift ( =https://youtu.be/iWjH5xgZgyQ ) (2x)

Hollow Rocks (2 x)

High to Low Plank (2 x)

*Go through every movement twice, then move on.

* Repeat for a total of 2 full rounds

Accessory

Mobilize for 20-30 MIN