12.9.16

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: Power Snatch

WOD

2rds: Metcon (Time)

– 50 DOUBLE UNDERS

– 25 OVERHEAD SQUATS

– 50 DOUBLE UNDERS

– 25 HSPU

– 50 DOUBLE UNDERS

– 5 R. MUSCLE UPS

Rx+ 95/65

Rx 75/55