May 9th Riptide CrossFit – GET RIPPED.

WARM UP
5 min jump rope & Burgener warm up
PRE WOD
Strength & Skill
Push press 3 x 3 @ 85% – 90% (if client did NOT perform 1 RM
Push press on 5/7, otherwise 5 x 5 @ 70%)
Practice kipping technique
WOD
(WGM) (Cap as necessary)
100-75-50-25 Russian KB swings (24/16)
40-30-20-10 Pull ups
50 Double unders

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