CROSSFIT 10.28.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

GIVE OUR MEAL PROGRAM A TRY!

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

CROSSFIT AFTER SCHOOL PROGRAM IS HERE :

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

JUMP ROPES FOR SALE AT THE BOX!

The double unders are taking over! Pic up a rope today 🙂

WARM-UP

Coach’ Choice

WOD

7min: Metcon (AMRAP – Rounds and Reps)

PUSH PRESS

– 50 Reps @95/65#

– 25 Reps @115/75#

– ME Reps @135/95#
3min REST

7min: Metcon (AMRAP – Rounds and Reps)

GYMNASTICS

– 50 Reps PULL UPS

– 25 Reps TOES TO BAR

– ME Reps MUSCLE UPS
3min REST

7min: Metcon (AMRAP – Rounds and Reps)

MIDLINE

– 50 Reps MEDBALL SITUPS

– 25 Reps PUSH UPS

– ME Reps WALL BALLS
3min REST

Rx PLUS

A. WARM UP

B. WOD

C. ACCESSORY WORK

4 SETS

– 30 CAL ROW

– 10 HSPU