12.13.16

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

200m RUN

2 Sets

– 30sec PLANK HOLD

– 60sec LEFT LUNGE STRETCH

– 30sec PLANK HOLD

– 60sec RIGHT LUNGE STRETCH

5min FOAM ROLL

Weightlifting

Every 2 minutes, for 16 min (8 sets) of:

2-3: Push Press

WOD

In teams of two, alternate sets to complete four each of:

Metcon (Time)

– 10 GROUND TO OVERHEAD

– 10 BOX JUMP OVER

– 400m RUN

Choose weight that is challenging for partners to move without rest through the ten reps.