CROSSFIT 9.16.15

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

4 x10: Bench Press

* BC *

4 Sets

– 350m ROW

– 25 AIRSQUATS

– 25 PUSH UPS

WOD

8min: Metcon (AMRAP – Rounds and Reps)

2 – 4 – 6 – 8 – 10 …

– AMERICAN KB SWINGS

– PULL UPS

Rx PLUS

A. WARM UP

B. BENCH

C. WOD

D. CONDITIONING

– ROW 5 SETS

– 1:40 ON / :20 OFF