Active Recovery/Conditioning

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

Metcon (Time)

Conditioning

3 Rounds

Run 800 m

Rest 2 min

Row 750 m

Rest 1 min

Run 400

Rest 2 min btw rounds
*Athletes may choose to make up a missed day or work on a weakness/skill, but must talk to coach first.

CORE WOD

For time:

50 BF Sit Ups

1 MIN L- Sit Hold

40 Leg Raises

1 MIN Hollow Hold

30 Plate Good Mornings RX:25/15

1 MIN High Plank Hold

Accessory

Mobilize for 20-30 MIN