11.28.16

Riptide CrossFit – CrossFit

WARM-UP

– 500m ROW

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 3 minutes, for 18 min (6 sets) of:

1.1.1: Snatch

Rest 10 sec between singles

WOD

8min: Metcon (AMRAP – Rounds and Reps)

– 20 POWER SNATCHES

– 20 PUSH PRESSES

– 20 BOX JUMPS

Rx+ 95/65

Rx 75/55

CORE WOD

Optional at the end of class:

2 Sets

– 60sec PLANK HOLD

– 15sec REST

– 30sec LEFT SIDE HOLD

– 15sec REST

– 30sec RIGHT PLANK HOLD

– 30sec REST