05.05.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E2MOM: Push Jerk (+ 1 L-SIT ROPE CLIMB)

– 10 Sets of 2

* Increase each round so last set is a max for the day

* Scale 10 RING ROWS for ROPE CLIMB

WOD

SPLIT CLASS INTO 2 TEAMS W TEAM CAPTAINS CHOOSING

PERFORM RELAY STYLE

* 1 person working on a task at a time

* Exception – may have 3 rowers going at a time

Metcon (Time)

– 200m SLED PUSH (empty)

– 150 DOUBLE UNDERS

– 100 CAL ROW

CORE WOD

Optional at the end of class

3 Sets

– 15 MEDBALL SITUPS

– 5 RDL (ahap)