05.10.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

20min: Clean Complex (3pos – Top to Bottom)

– 5 Sets

– 3pos = High Hang + Mid Hang + Floor

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

10min: Push Press (Clean or PC from ground)

– 3 Sets of 3

* All sets should be between 75-80% of push press

WOD

3rds: Metcon (Time)

– 400m RUN

– 20 PUSH UPS

– 20 RING DIPS

* Scale with Box Dips

CORE WOD

Optional at the end of class

3 Rounds

– 45sec RING HOLD L-SIT

– 15sec REST

* Accumulate 3min total if you have to break more than a 5sec