06.03.16

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

EMOM: Back Squat (10×2 @70%)

* Keep the weight light and the power high…speed squats

WOD

10min: Metcon (AMRAP – Rounds and Reps)

If you ARE doing RIPPED GAMES:

– 2 MUSCLE UPS

– 4 HSPU

– 200m RUN

If you ARE NOT doing RIPPED GAMES:

– 10 PULL UPS

– 20 RING DIPS

– 30cal ROW

SKILL WOD

15min Cap:

If you ARE doing RIPPED GAMES practice a skill or movement which you want to polish up before comp day.

If you are NOT doing RIPPED GAMES practice rope climbs, toes to bar, or HSPU.