06.28.16

Riptide CrossFit – CrossFit

WARM-UP

STRENGTH WOD

E2m: Clean Complex (10 Sets: 1 HANG + 1 FLOOR + 1 JK)

* Do not do T&G

WOD

12min: Metcon (3 Rounds for reps)

2 – 4 – 6 – 8 – 10 – 12 . . .

– PULL UPS

– FRONT SQUATS @125/80

– Work up the ladder for 3min

– Rest 1min

– Begin again from the bottom

CORE WOD

Optional at the end of class:

3rds

– 15 SUPERMEN

– 20 V-UPS w/PVC in hands