04.28.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

Behind The Neck Jerk (3sec hold in the split)

20min EMOM ALTERNATING

– ODD: 1 SPLIT JERK ascending weight

– EVEN: 10 alternating KB FLOOR PRESS

WOD

Metcon (Time)

– 20 OH LUNGES 95/65

– 40 TOES TO BAR

– 800m RUN

– 40 TOES TO BAR

– 20 OH LUNGES

* Kicker = Anytime you drop the bar below eye-level, immediately perform 5 BURPEES OB.

CORE WOD

Optional – Accumulate 3min of time in L-SIT position. Advanced do it with 15lb KB between feet.