1.10.17

Announcements

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

WARM-UP

5min Light Stretch

EMOM for 12min

– ODD: 10/8 CAL ROW

– EVEN: 30 DOUBLE UNDERS

WOD

3 Rds: Metcon (3 Rounds for reps)

3min ON / 3min OFF

– 6 – 9 – 12 – 15 – 18 . . .

– THRUSTER 95/65

– PULL UPS

ACCOUNTABILITY HW

1. Look Good:

5 SUPER SETS

– 6 ARNOLD PRESSES

– 12 BENT OVER FLYES

– 12 SKULL CRUSHERS

Rest 2min

2. Perform:

Take 20-25min to work up to a 1RM 2sec-PAUSE BACK SQUAT