06.01.16

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

25min: Bench Press (10 x 3 )

* Increase weight every set

* Perform max effort strict pull ups/chin ups after every bench set

* 10th bench set should be a MAX REP set with an empty barbell

WOD

Metcon (Time)

21-15-12-9-6-3

– HANG SQUAT CLEAN

– BURPEES

* Rx @115/75

* Rx+ @135/85

ENDURANCE WOD

Optional at the end of class:

Metcon (Time)

500m ROW (SPRINT)

400m ROW (COAST)

300m ROW (SPRINT)

200m ROW (COAST)

100m ROW (SPRINT)