1.23.17

Riptide CrossFit – CrossFit

WARM-UP

10min EMOM

ODD: PULL UPS + THRUSTERS

EVEN: PUSH UPS + OHS

– 4-6 Reps/Movement

– Empty Barbell

SKILL WOD

15min TIME CAP

Performance

Practice ring kip first, then:

– A. 10 × 4 RING DIPS

– B. 10 x 4 RING PULL UP HOLD 3sec

Look Good

3 Rounds

– 250m ROW

– 10 PUSH UPS

– 200m RUN

– 10 AIR SQUATS

WOD

25min TIME CAP

Metcon (Time)

50 REPS PER MOVEMENT:

– AMERICAN KBS @24/16kg

– LUNGES

– TOES TO BAR

– PUSH PRESS @95/65#

– SITUPS

– WALL BALLS

– BURPEES

– DOUBLE UNDERS