10.25.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– SQUAT MOVEMENT PREP

STRENGTH WOD

Take 10 minutes to build to a heavy-ish 1-rep.

1rep: Front Squat

Then, complete…

– 10 BACK RACK STEP UPS

– E3MOM for 15min (5 sets)

* Take bar off the rack

WOD

EMOM for 9min (3 sets each):

– MIN 1: 10 RING DIPS

– MIN 2: 10 TOES TO BAR

– MIN 3: 15 AMERICAN KBS

Then, at MIN 10:00 complete…

3rds: Metcon (Time)

Rx+:

– 5 MUSCLE UPS

– 15 AMERICAN KBS

Rx:

– 7 RING DIPS

– 7 TOES TO BAR

– 15 AMERICAN KBS