CROSSFIT 9.3.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

CHALLENGE BOARD

MATT HABIBI and NAJEEB will complete their challenge after the warm up.

YOGA

Invite a friend for a free class and help provide us with feedback.

DON’T HAVE A JUMP ROPE?

Check out our RPM Fitness Ropes

WARM-UP

Coach’s Choice

WOD

Metcon (Time)

45-30-15 reps (or seconds) for time of:

WEIGHED SIT-UPS @20/14#

HIP EXTENTIONS

L-SIT HOLD (seconds)

PLANK HOLD (seconds)

550m RUN BETWEEN ROUNDS

<3 U TYLER!