11.29.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

Every 3 minutes, for 15 min (5 sets) of:

4-6: Paused Front Squat

WOD

Metcon (3 Rounds for reps)

– 1min WALL BALLS

– 1min REST

– 1min PUSH UPS

– 1min REST

– 1min BACK RACK LUNGES

– 1min REST

Rx+ 135/95

Rx 95/65