1.20.17

Announcements

Phase 1, Week 2 Accountability Challenge:
Keep tracking our protein intake on your WODIFY JOURNAL

Events this week:
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

10min Foam Roll

10min PVC Session

OLYMPIC LIFTING

*Look Good:

Complete 5/4k ROW:

– Partner A : 500m ROW

– Partner B : 15 SUPERMAN + 30 SCISSOR KICKS

12min: Snatch Balance (3sec @ Bottom)

12min: Snatch (3sec @ Bottom)

WOD

9min: Metcon (AMRAP – Rounds and Reps)

AMRAP

Ascending Ladder: 3 – 6 – 9 – 12…

– DEADLIFTS 225/155

– TOES TO BAR

*Look Good:

– 5 BURPEES

– 10 DUAL KB DEAD LIFTS

– 20 MOUNTAIN CLIMBERS