Accountability Groups Begin Today
Team up with 2 other people in your same class
Stay after class and do one of the options
1. LOOK GOOD: Focused on incorporating some globo-gym exercizes to build muscle, lose weight, trim core
2. LIFTING: Focused on improving strength and technique in Oly and Power lifting.
3. Rx+: Focused on improving skills and strength needed to take your fitness to the next level.
For best results, push your group to stick to one program for the next 4 weeks and communicate daily about your goals, performance, and nutrition.
Ask your coach for guidence..any program is universally scalable.
Riptide CrossFit – CrossFit
5min Light Stretch
EMOM for 12min
– ODD: 10/8 CAL ROW
– EVEN: 30 DOUBLE UNDERS
3 Rds: Metcon (3 Rounds for reps)
3min ON / 3min OFF
– 6 – 9 – 12 – 15 – 18 . . .
– THRUSTER 95/65
– PULL UPS
1. Look Good:
5 SUPER SETS
– 6 ARNOLD PRESSES
– 12 BENT OVER FLYES
– 12 SKULL CRUSHERS
Take 20-25min to work up to a 1RM 2sec-PAUSE BACK SQUAT