CROSSFIT 9.17.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

BLOG

11 Misconceptions About CrossFit

http://bit.ly/1KssACj

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: Back Squat

* BC *

3 Sets

– 550m RUN

– 35 WALL BALL SITUPS

WOD

Metcon (Time)

4 Rounds

– 15 OHS @115/75#

– 75 DOUBLE UNDERS

Rx PLUS

A. WARM UP

B. MUSCLE UPS

– 5 x 30sec ME

– REST AS NEEDED

C. BACKSQUATS

D. WOD