11.25.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

WOD

Teams of 2, only 1 person working at a time:

Metcon (Time)

– 100 BURPEES

– 200 AMERICAN KB SWINGS

– 300 AIR SQUATS

– 550m BUDDY RUN

– 300 AIRSQUATS

– 200 AMERICAN KB SWINGS

– 100 BURPEES