Martes!

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

SKILL WOD

Handstand Work

Take 12-15 min to develop and improve the skill of the HSPU using following parameters:

Beginners:

Use mats to work on basic skills.

1) Setup and Tripod Position

2) Tripod w/out knees on elbows

3) Tuck and Roll

4) Tripod to Headstand

Intermediate:

Use same drills, and progress to free standing HSPU.

On the wall:

Work on strict, paralettes, or efficiency of connecting reps quickly.

ADVANCED:

Paralette, Freestanding HSPU to walk, or deficit HSPU

WOD

Metcon (Time)

800 m Run

60 Pull Ups RX+: C2B

40 DB/KB Thrusters RX:55/35

20 Cal Row

(18 MIN CAP)
*Scale Pull Ups to Banded or jumping pull ups

Accessory

Midline Stability

3 Rounds…for quality…

10 Hip Extensions

30 Secs L-Sit Hold

10 Hip Extensions

10 GHD Sit Ups