CROSSFIT 1.25.16

Riptide CrossFit – CrossFit

ANNOUNCEMENTS

SUNS OUT GUNS OUT 2 –

1. Bring $15 CASH by WEDNESDAY

2. Look at the WODs

3. Choose SCALED or RX

4. Choose a PARTNER

WARM-UP

10min EMOM

ODD: PULL UPS + THRUSTERS

EVEN: PUSH UPS + OHS

– 4-6 Reps/Movement

– Empty Barbell

SKILL WOD

15min TIME CAP

– A. 10 x 1 MU’s on BANDS

– B. 10 x ME RING PULL UP HOLD

*B. False Grip with Rings @ Sternum

* BC *

3 Rounds

– 250m ROW

– 10 PUSH UPS

– 200m RUN

– 10 AIR SQUATS

WOD

25min TIME CAP

Metcon (Time)

50 REPS PER MOVEMENT:

– AMERICAN KBS @24/16kg

– LUNGES

– TOES TO BAR

– PUSH PRESS @95/65#

– SITUPS

– WALL BALLS

– BURPEES

– DOUBLE UNDERS