CROSSFIT 9.12.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

THIS WEEK’S RIPTIDE BLOG

By Coach Andrea – “How to utilize personal training”

http://bit.ly/1Ke9YGb

WE NEED HELP

Come help us do demo at the new location Friday and Saturday starting at 10am : 723 ne 2nd ave

MOBILITY (CrossFit’s code word for…. Yoga…)

Thursday 6pm and Saturday 9am. Invite a friend for a free class and help provide us with feedback.

WARM-UP

Coach’ Choice

WOD

PERFORM IN PARTNERS

RUN TOGETHER

5reps PER PARTNER

Schmalls (Time)

Run 800m
Then 2 Rounds of:
50 Burpees
40 Pull-ups
30 One-legged Squats
20 Kettlebell Swings, 1.5 pood
10 Handstand Pushups
Then,
Run 800m