CROSSFIT 10.14.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

5 TIPS TO IMPROVE YOUR SQUAT

-Chad Smith

http://bit.ly/1jne9FT

ARE YOU READY FOR MANNY’S MEAL PLAN??

More info coming this week.

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

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

WARM-UP

Coach’s Choice

BARBELL WORK

15min: Back Squat (1-REP MAX)

* BC *

12min ROW for METERS

– 40sec ON / 20sec OFF

WOD

4 Rds: Metcon (Time)

– 400m RUN

– 12 THRUSTERS @95/65#

– 12 RUSSIAN KBS @32/24kg

* BC *

– 400m RUN

– 12 DB THRUSTERS

– 12 KBS

Rx PLUS

A. WARM UP

B. BACKSQUATS

C. MUSCLE UPS (1-2-3-4-5-6-7)

D. WOD