04.25.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E2MOM: Shoulder Press (5 sets – 2sec hold @ the top)

– Perform 3 STRICT MUSCLE UPS after every set

OR

– Perform 10 RING DIPS

* Begin relatively heavy

Increasing small amounts

WOD

Metcon (AMRAP – Rounds and Reps)

– 10 C2B PULL UPS

– 10 SNATCHES 75/55

– 20 CAL ROW

*Rx+ 95/65, 5 BAR MUSCLE UPS

CORE WOD

3 Rounds:

– 20 RUSSIAN TWISTS

– 8 GOOD MORNINGS

OR

– AMRAP of TTB/K2E

– 8 GOOD MORNINGS