12.6.16

Riptide CrossFit – CrossFit

WARM-UP

Active Warm Up

5min FOAM ROLL

5min MOVEMENT PREP

SKILL WOD

Every min, for 18 min of:

Min 1: 1 L-SIT LEGLESS ROPE CLIMB / ROPE CLIMB / 8 PULL UPS

Min 2: 8 RING DIPS / 12 BOX DIPS

Min 3: 8 HSPU / 12 PUSH UPS

WOD

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups