1.16.17

Announcements

Phase 1, Week 2 Accountability Challenge:
Last week we picked a partner and some goals
Come to class and learn how to track nutrition on your WODIFY JOURNAL as we tackle protein

Events this week:
Monday get on the board
Tuesday 730pm Runner’s Club
Wednesday 730pm Technique Get down
Saturday 900am Nutrition Lecture II
(Intro to Paleo, More on Macros plus a look at why or why not to Supplement)

Riptide CrossFit – CrossFit

WARM-UP

Can you finish under 10 minutes?

– 100 DOUBLE UNDERS

– 40 WHEIGHED SITUPS

– 40 PLATE OH LUNGES

– 40 WEIGHED SITUPS

– 100 DOUBLE UNDERS

SKILL WOD

1. Look Good

5 Rounds

– 250m ROW

– 10 PUSH UPS

– 200m RUN

– 15 AIR SQUATS

2. Perform

– A. PRACTICE GYMNASTICS SWING

– B1. 4 x 8 RING PUSH UPS

– B2. 4 x 8 FALSE GRIP RING ROWS

WOD

Metcon (3 Rounds for reps)

Round 1 – 4min AMRAP

– 10 Cal ROW

– 5 MUSCLE UPS

4min REST

Round 2 – 4min AMRAP

– 10 DUAL KB SWINGS

– 4 MUSCLE UPS

4min REST

Round 3 – 4min AMRAP

– 10 SINGLE KB THRUSTERS

– 3 MUSCLE UPS

“Look Good”

Perform MAN-MAKERS instead of M.U.