10.20.16

Announcements

REGISTER FOR THE CROSSFIT LIFTOFF
https://games.crossfit.com/liftoff/

Riptide CrossFit – CrossFit

WARM-UP

15 – 12 – 9

– KB STRAIGHT LEG DL

12 – 9 – 6

– PUSH UPS

9 – 6 – 3

– SONICS

5min FOAM ROLL & MOBILITY

SKILL WOD

20min HS/HSPU PROGRESSION

– HEADSTAND TRIPOD

– AGAINST THE WALL

– W/ PARTNER

– RX HS

– HSPU DESCENT

– HSPU ASCENT

– RX HSPU

WOD

Metcon (Time)

– 15 DUAL KBS

– 100m FARMERS CARRY

– 200m RUN

– 5 HSPU

– 10 DUAL KBS

– 100m FARMERS CARRY

– 200m RUN

– 10 HSPU

– 5 DUAL KBS

– 100m FARMERS CARRY

– 200m RUN

– 15 HSPU

Rx @ 24/16

If you rather perform single KBS this is fine, just push to a slightly heavier weight than usual, and maintain russian height.