CROSSFIT 10.13.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

http://crossfitriptide.com/after-school/

PICK UP SOME PURE PHARMA AT THE BOX!

http://bit.ly/1YJcBG8

WARM-UP

Coach’s Choice

BARBELL WORK

12min: Shoulder Press (1-REP MAX)

* BC *

10min E2MOM

– 30 SHOULDER TAPS

– 15 PUSH UPS

WOD

12min: Metcon (AMRAP – Rounds and Reps)

– 10 JERKS @135/95#

– 10 TOES TO BAR

– 30 DOUBLE UNDERS

* BC *

– 10 DB PRESSES

– 10 DB RUSSIAN TWISTS

– 30 JUMP ROPE

Rx PLUS

A. WARM UP

B. SHOULDER PRESS

C. WOD

D. ROWING – 100 CAL NOT FOR TIME