Active Recovery/Skill Day

Riptide CrossFit – CrossFit

Warm-up

Dynamic Warm Up

5k Run (Time)

Max Effort 5k Run
*Athletes may choose to work on a weakness, skill or make a missed day, vs running the 5K.

*Talk with your coach to determine what’s best for you.

Metcon (No Measure)

Gymnastics Strength

5 Sets of:

5 Strict Ring Dips

5 Strict Leg Raises

12 Box/Paralette Pass Throughs

Rest as needed btw sets.

*This is NOT FOR TIME. Focus on quality and strength development for these movements.
Scaling:

Box Dips vs Ring Dips

Accessory

Mobilize/stretch for 15-20 MIN