05.31.16

Riptide CrossFit – CrossFit

Thank you all for giving back to the box and donating to the SAVE THE PLATES cause! We were able to purchase plates, and more to come soon!

Ripped Games Athletes:
Mon + Tues TRAIN
Wed REST
Thurs + Fri TRAIN
Sat REST
Sun GET RIPPED!

WARM-UP

STRENGTH WOD

18min EMOM

Min 1: Deadlift (x5)

Min 2: SHUTTLE SPRINT (6x15m)

Min 3: REST

* Increase weight every set

* Get serious about life – hustle on the sprints

* If you get caught slacking on the sprints you are running 400m instead

* Enjoy the plates 🙂

WOD

Metcon (Time)

– 30 CAL ROW

– 20 HSPU

– 10 FULL SNATCHES

– 20 HSPU

– 30 CAL ROW

* Rx @135/85

* Rx+ @165/100

CORE WOD

Optional at the end of class:

4min ALTERNATING TABATA

– SITUPS

– BICYCLE KICKS

2min REST

4min ALTERNATING TBT

– MTN CLIMBERS

– SUPERMEN