03.16.16

Riptide CrossFit – CrossFit

WARM-UP

3 Rounds NFT of:

:20 Static or Rocking Hollow Hold

20 AIR SQUATS

20 KB DEADLIFTS

STRENGTH WOD

Back Squat (5@75% / 3@85% / MAX @95%)

Do not waste effort on warmup sets. Follow this rep scheme:

2-3@40% / 1-2@50% / 1@60%

Front Squat (2×8@50% BACKSQUAT)

2sec pause at the bottom

BOOTCAMP

4Rds

– 30 RUSSIAN TWISTS

– 20 SITUPS

– 30sec WALL SQUAT HOLD

WOD

Metcon (3 Rounds for reps)

3 rounds – 30sec ON / 30 OFF:

– WALLBALLS

– SUMO DEADLIFT HP 75/55

– BOX JUMPS

– KB SWINGS AMERICAN @24/16

– ROW (CAL)

– REST 1min