CROSSFIT 10.20.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

ONLY 3 DAYS LEFT TO SIGN UP!

http://crossfitriptide.com/meal-plans/

INVITE A FRIEND TO TRY A CLASS

http://crossfitriptide.com/free-trial/

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

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

WARM-UP

ROWING WOD

– 2 x 350m, 1:1 REST

– 6 x 70m, 1:1 REST

– 2 x 350m, 1:1 REST

* Perform in partners, switching after each set

SKILL WOD

5 SETS

– 5 STRICT PULL UPS

– 5 STRICT DIPS

– 10 STRICT PUSH UPS

– 1 min REST

* BC *

Perform same work

WOD

In Partners (Perform full rds, then switch)

Metcon (Time)

8 ROUNDS

– 10 KB SNATCH @24/16kg

– 10 CAL ROW

– 200m SPRINT

* BC *

8 ROUNDS

– 20 DB PRESSES (10 each arm)

– 400m RUN

Rx PLUS

A. WARM UP ROWING WOD

B. SKILL WOD

C. WOD