12.1.16

Riptide CrossFit – CrossFit

WARM-UP

– 400m RUN

– 5-10min FOAM ROLL

– MOVEMENT PREP

Weightlifting

4 Super Sets:

– 8: Bench Press

– 15 SITUPS

– 15 BICEPT CURLS

– 30 MTN CLIMBERS

WOD

3rds: Metcon (Time)

– 500/400m ROW

– 20 PISTOLS

– 20 DOUBLE UNDERS

– 20 RING ROWS or 7 BAR MU

– 20 DOUBLE UNDERS