04.04.16

Riptide CrossFit – CrossFit

WARM-UP

2 Rounds, Not Timed:

– 200m RUN

– 2x LENGTH OF GYM DUCK WALK

– 10 BACK EXTENSIONS

* Stretch for remainder of 10min

STRENGTH WOD

20min: Front Squat (3@70%, 3@80%, 3+@90%)

After performing 3+ set @90%, rest and de-load:

– 1 ME set @ Bodyweight

* If 90% is less than bodyweight, download to .75BW

* Score only your 90% set

WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
*Kicker = Any time that you break

or stop moving for +3 secs

you owe 3x MUSCLE UPS

or 6x TOES TO RINGS

*Perform Kicker after finishing

CORE WOD

5min: Metcon (AMRAP – Reps)

TABATA INTERVAL

– 20sec ON/10sec OFF

– MEDBALL SITUPS @20/14