05.09.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E2MOM: Back Squat (3sec pause @bottom)

– 10 Sets of 2

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

WOD

12min: Metcon (AMRAP – Reps)

– 2000/1600m ROW

– MAX EFFORT THRUSTERS

* Begin @75/55lbs

* After every 10reps perform 5 burpees over the bar and increase weight by 20/10lbs

CORE WOD

Optional at the end of class

3 Rounds

– 60sec WEIGHED PLANK HOLD

– 10 STRICT TOES TO BAR

– 10 BACK EXTENSIONS