04.11.16

Riptide CrossFit – CrossFit

WARM-UP

2 Rounds, Not Timed:

– 400m RUN

– 20 AIRQUATS

– 10 PUSH UPS

* Stretch for remainder of 15min

STRENGTH WOD

20min: Front Squat (5@75%, 3@85%, 1+@95%)

* After every set of front squat,

immediately perform 3 box jumps at max height.

WOD

15min: Metcon (AMRAP – Rounds and Reps)

– 20 DOUBLE UNDERS

– 10 DB THRUSTERS @30/15#

– 5 BOX JUMPS @30/24″

*Pacing Idea –

First 8min work 20sec, rest 10sec

Remaining 7min work 15sec, rest 15sec

CORE WOD

3 Rounds:

– Accumulate 45-60sec of L-Sit

– 15-20 Back Extentions