CROSSFIT 11.23.15

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

HOLIDAY SCHEDULE

** Closed Thanksgiving Day **

** Friday 10am and 6pm Classes ONLY

** Yoga Cancelled on Saturday Mornings

WARM-UP

STRENGTH WOD

20min: Back Squat (WORK TO 5RM)

* BC *

– 5 Sets:

– 20 CAL ROW

– 20 RUSSIAN TWISTS

WOD

15min: Metcon (AMRAP – Rounds and Reps)

– 25 WALL BALLS

– 25 DOUBLE UNDERS

– 15 BOX JUMPS

– 15 BURPEES

– 10 PUSH JERKS @ 135/95#

– 10 MUSCLE UPS

MU Scale = 2XBOX DIPS

BOOT CAMP

– 25 WALL BALLS

– 50 JUMP ROPE

– 15 BOX JUMPS

– 15 BURPEES

– 10 DB SNATCHES (EACH ARM)

– 10 BOX DIPS

Rx PLUS

A. WARM UP

B. BACKSQUATS

C. WOD