CROSSFIT 1.18.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

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

Can you finish under 10 minutes?

– 100 DOUBLE UNDERS

– 40 WEIGHED SITUPS

– 40 PLATE OH LUNGES

– 40 WEIGHED SITUPS

– 100 DOUBLE UNDERS

SKILL WOD

20min TIME CAP

– A. PRACTICE GYMNASTICS SWING

– B1. 4 x 8 RING PUSH UPS

– B2. 4 x 8 FALSE GRIP RING ROWS

* BC *

5 Rounds

– 250m ROW

– 10 PUSH UPS

– 200m RUN

– 10 AIR SQUATS

WOD

Metcon (3 Rounds for reps)

Round 1 – 4min AMRAP

– 10 Cal ROW

– 5 MUSCLE UPS

3min REST

Round 2 – 4min AMRAP

– 10 DUAL KB SWINGS

– 5 MUSCLE UPS

3min REST

Round 3 – 4min AMRAP

– 10 SINGLE KB THRUSTERS

– 5 MUSCLE UPS

* BC *

Perform MAN-MAKERS instead of M.U.