12.20.16

Riptide CrossFit – CrossFit

WARM-UP

200m JOG

5min FOAM ROLL

6min “Cindy”

– 5 PULL UPS

– 10 PUSH UPS

– 15 SQUATS

SKILL WOD

Take 15 minutes to work with your coaches on any gymnastics skills you’ve been working to master – rope climbs, muscle-ups, pistols, etc….

WOD

Metcon (Time)

– 200m RUN

– 20 BACKSQUATS

– 400m RUN

– 15 BACKSQUATS

– 400m RUN

– 10 BACKSQUATS

– 200m RUN

Rx+ 185/125

Rx 145/100