CROSSFIT 9.30.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

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

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

WARM-UP

Coach’ Choice

SKILL WOD

12min PISTOL Practice

* BC *

Practice PISTOLS!!! 🙂

WOD

10min: Metcon (AMRAP – Rounds and Reps)

– 3 MUSCLE UPS

– 6 CLUSTERS @135/95#

– 12 ALT DB PISTOLS @30/15#

– 100m RUN

* BC *

– 3 BURPEES

– 6 KB CLEANS

– 12 PISTOLS

– 100m RUN

Rx PLUS

A. WARM UP

B. FRONT SQUAT (3sec Pause)

– 4 x 4

C. WOD

Front Squat