06.14.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

Push Press (3@75% – 3@80% – ME@85%)

– SUPERSET EVERY SET WITH 5 RING MUSCLE UPS

* ME = At least 3 reps. If you get 2 – re-rack the bar and perform the 3rd

E2.5m: Hang Clean (15 sets: 3x Mid-Thigh)

– SUPERSET EVERY SET WITH 5 BURPEES

CORE WOD

Optional at the end of class:

6 Rounds

– 30sec PLANK HOLD

– 30sec RUSSIAN TWISTS

– 30sec REST