CROSSFIT 2.18.16

Riptide CrossFit – CrossFit

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WARM-UP

SKILL WOD

MUSCLE UP TECHNIQUE

– Practice TOE NAIL PROGRESSION

– 10 x 1 TOE NAIL NEGATIVE (slow)

– 7 x ME RING PULL UP HOLD (sternum)

– 5-7 x ME RING DIP

WOD

Metcon (Time)

– 1000m ROW

– 21 BENCH @1.0xBW / 0.7xBW

– 750m ROW

– 15 BENCH

– 500m ROW

– 9 BENCH