10.31.16

Announcements

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

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– PRESS MOVEMENT PREP

Weightlifting

Four Sets of:

3-5: Push Press

Rest 90 sec

3-5: Pull-ups (Strict / Weighed)

Rest 90sec

If you are unable to perform strict, practice 8-10 kipping

WOD

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

– WALL BALLS

1-2-3-4-5-6-7-8-9-10

– RING DIPS