CROSSFIT 9.15.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

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

STRENGTH WOD

5 x 3: Overhead Squat (E3MOM + RUN 200m)

* BC *

5 Rounds

– 20 OH LUNGES

– 20 RUSSIAN TWISTS

– 200m RUN

WOD

Metcon (Time)

15 – 10 – 5

– FRONT SQUATS @185/115

– BURPEES OVER THE BAR

– TOES TO BAR

Rx PLUS

A. WARM UP

B. SNATCH BALANCE

– 10min to REACH A HEAVY REP

C. SNATCH

– 10min to REACH A HEAVY REP

D. WOD

Snatch Balance

Snatch