CROSSFIT 12.10.15

Riptide CrossFit – CrossFit

WARM-UP

Lay down, roll around, and make noises like you’re sore… because we know your are 🙂

WOD

Metcon (Time)

5 ROPE CLIMBS

50 SITUPS

400M RUN

4 ROPE CLIMBS

40 SITUPS

400M RUN

3 ROPE CLIMBS

30 SITUPS

400M RUN

2 ROPE CLIMBS

20 SITUPS

400M RUN

1 ROPE CLIMB

10 SITUPS

400M RUN

** Boot Camp **

If using a band for assisted pull ups, please remember that the bands are not meant to assist in KIPPING. The bands are meant to assist in STRENGTH building through strict pull up movements. NO KIPPING WITH THE BANDS 🙂

15 PULL UPS

50 SITUPS

400M RUN

12 PULL UPS

40 SITUPS

400M RUN

9 PULL UPS

30 SITUPS

400M RUN

6 PULL UPS

20 SITUPS

400M RUN

3 PULL UPS

10 SITUPS

400M RUN