12.12.16

Announcements

– LIFETIME MEMBERSHIPS ARE BACK (Now – jan.15th) ask for more information about signing up.

– Holiday Party Dec. 17th 5pm (info on FB Group)

– 2017 Update email (http://eepurl.com/ctgD01)

– HAPPY NEW YEAER! $100 off month of January! Ask US How

Riptide CrossFit – CrossFit

WARM-UP

Active Warm Up

5min FOAM ROLL

5min MOVEMENT PREP

SKILL WOD

Every 2 min, for 18 min of:

Min 0: 3 ROPE CLIMBS

Min 2: 20 HSPU / 30 PUSH UPS

Min 4: 20 ALTERNATING PISTOLS

WOD

10min: Metcon (AMRAP – Rounds and Reps)

– 5 PULL UPS

– 10 RING DIPS

– 15 WALL BALLS

Rx+ C2B