CROSSFIT 11.6.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

STAY IN TOUCH! JOIN THE GROUP

https://www.facebook.com/groups/riptidecrossfit/

SIGN UP FOR THE LIFT OFF!

https://games.crossfit.com/liftoff/

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’s Choice

STRENGTH WOD

Back Squat (1rep EMOM x 10min)

* BC *

5 Sets

– 10 BICEP CURLS

– 10 SHOULDER RAISES DB

– 10 SHOULDER SHRUGS DB

WOD

20min: Metcon (AMRAP – Rounds and Reps)

– 3 POWER CLEANS @135/95#

– 3 FRONT SQUATS

– 3 JERKS

Rx Plus @165/110#

* BC *

– 20 CAL ROW

– 15 KB SWINGS

– 10 PUSH UPS

Rx PLUS

A. 15min ROW FOR DISTANCE

B. BACKSQUAT

C. WOD