CROSSFIT 11.10.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

– – – – – 15min – – – – –

STAY IN TOUCH! JOIN THE GROUP

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

WARM-UP

3 Rounds

– 200m JOG

– 15 JUMPING AIR SQUATS

– 12 V-UPS (or TOE TOUCHES)

– 9 SUPERMEN

STRENGTH WOD

3×10: Back Squat (climbing weight every set)

* BC *

10min EMOM

– 8-10 GOBBLET SQUATS

– 4-6 PUSH UPS

WOD

Metcon (Time)

“HELEN”

3 ROUNDS FOR TIME

– 500m ROW / 400m RUN

– 21 KB SWINGS @24/16kg

– 12 PULL UPS

Rx PLUS

A. WARM UP

B. BACKSQUATS

C. GYMNASTICS

– 50 HSPU FOR TIME

D. WOD