11.17.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

STRENGTH WOD

All sets should be heavy, working sets.

4×6: Paused Front Squat (2sec)

*Rest 3 minutes

WOD

10min: Metcon (AMRAP – Rounds and Reps)

BUY IN: 1000/800m ROW

– 40 DOUBLE UNDERS

– 30 KB SWINGS

– 20 RING DIPS

SKILL WOD

Optional at the end of class

4 Sets of:

– 12 PISTOLS

– 6 HIGH BOX JUMPS