03/09/2016

Riptide CrossFit – CrossFit

(No Measure)

1000m Row / 800m Run

20 Med Ball Cleans

30 Push Ups

WOD

Metcon (Time)

3 ROUNDS FOR TIME (13MIN CAP)

400m RUN

21 RUSSIAN KB SWINGS (24/16)

12 HIGH BOX JUMPS (30/24)

*You should feel some since of urgency during this wod. Quick 400m Runs, Unbroken KB swings, little rest in between box jumps… Lets work that capacity!!

STRENGTH WOD

10min: Bear Complex (EMOM )

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

CORE WOD

TABATA

2 MINS HOLLOW HOLD

2 MINS SIT UPS

2 MINS PLANK HOLD (1 LEG)

2 MINS SIT UPS