11.21.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 2 min for 20 min (10 sets):

Jerk Complex

+ 1 FRONT SQUAT

+ 1 THRUSTER

+ 1 SPLIT JERK

WOD

4min per round

4min rest between rounds

Metcon (3 Rounds for reps)

– 500/400m ROW

– 15 HSPU

– MAX EFFORT DUBS

*Score Dubs

CORE WOD

Optional at the end of class:

3 Sets:

– 12 RING ROWS

– 30sec REST

– 1min PLANK HOLD

– 30sec REST