CROSSFIT 12.1.15

Riptide CrossFit – CrossFit

WARM-UP

2min of “Cindy”

– 5 PULL UPS

– 10 PUSH UPS

– 15 AIR SQUATS

1min Rest

2min of “Cindy”

SKILL WOD

10min: BOX JUMP MAX (Distance)

From a standing position jump onto a box for max height
* BC *

8min AMRAP

– 10 BOX JUMPS

– 10 BOX DIPS

– 50 JUMP ROPE

WOD

6 Rds: Metcon (Time)

– 8 THRUSTERS @95/65

– 8 FRONT RACK STEP UPS @24/20#

– 200m RUN

* BC *

– 8 DB THRUSTERS

– 8 DB STEP UPS

– 200m RUN

Rx PLUS

A. WARM UP

B. SKILL WOD

C. GYMNASTICS – 4 SUPER SETS

– 10 HSPU

– 10 GHDSU

D. WOD