11.4.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

WOD

15min: Metcon (AMRAP – Rounds and Reps)

CROSSFIT LIFTOFF 2016

Rx’d Workout

Complete as many rounds as possible in 15 minutes of:

25 pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 pull-ups

M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box

Scaled Workout

Complete as many rounds as possible in 15 minutes of:

25 jumping pull-ups

50-calorie row

100 overhead squats

50 box jumps

25 jumping pull-ups

M 45-lb. barbell and 24-in. box

F 35-lb. barbell and 20-in. box

SWOLE WOD

COMPLETE 4 SETS OF :

-21 BARBELL CURLS

-12 TRICEP EXTENSIONS

-12 ARNOLD PRESSES (EACH ARM)