12.5.16

Riptide CrossFit – CrossFit

WARM-UP

400m RUN

2 Sets

– 30sec PLANK HOLD

– 60sec LEFT LUNGE STRETCH

– 30sec PLANK HOLD

– 60sec RIGHT LUNGE STRETCH

5min FOAM ROLL

5min PVC MOVEMENT PREP

Weightlifting

Every 2 minutes, for 20 min (10 sets) of:

1.1: Clean and Jerk

Rest 10 sec between singles

WOD

4rds: Metcon (Time)

– 20/16 CAL ROW

– 15 MEDBALL SITUPS

– 10 OVERHEAD SQUATS

Rx+ 115/75

Rx 95/65