CROSSFIT 1.15.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

Check out the CrossFit meal plans:

http://www.crossfitriptide.com/meal-plans

Check out our events calendar!

http://www.crossfitriptide.com/events

SUNS OUT GUNS OUT 2

Jan. 30th Throwdown @ Riptide!

BARBELL CLUB

Join us for our second meeting Sunday 24th from 10am – 11:30am! Everyone is invited to attend. For more information talk to your coach!

WARM-UP

– 10min Light Stretch

SKILL WOD

MUSCLE UP TECHNIQUE (15min)

– Practice Toe Nail Strict Transition

BC

3 Rds

– 15Cal ROW

– 15 MAN MAKERS

– 1min PLANK HOLD

WOD

1 Rd: Metcon (Time)

– 30 FRONT SQUATS 155/95

– 15 MUSCLE UPS

– 20 FRONT SQUATS

– 10 MUSCLE UPS

– 10 FRONT SQUATS

– 5 MUSCLE UPS

BC

– FRONT HELD PLATE SQUATS

– BURPEES

SWOLE WOD

4 Super Sets

– 12 BENCH PRESS (3sec Negative)

– 12 DB/KB FLYES (Quick)

– Rest As Needed