Happy Tuesday

Riptide CrossFit – CrossFit

Warm-up

10 min Dynamic

Weightlifting

Clean Complex (5 x 1 + 1)

1 Hang Clean + 1 Clean

*Athletes may build up in weight, but must focus on technique.

*Receive all cleans in full squat.

WOD

Metcon (Time)

1200 m Run

50 KB Swings RX:55/35 RX+: 70/53

40 Pistols

30 Deadlifts RX:135/95 RX+:155/105

20 Power Cleans

10 F. Squats

(20 MIN CAP)
*Scale Pistols to any assisted pistol or 80 Air Squats

*The load for today’s WOD is considered light to moderate-ish… so scale accordingly.

Accessory

Midline Stability

3 Rounds…for quality…

10 Hip Extensions

30 Secs L-Sit Hold

10 Hip Extensions

10 GHD Sit Ups