2.21.17

Announcements

ACCOUNTABILITY HOMEWORK :
Sign-up for the CrossFit Open today! Click the link below
http://crossfitriptide.com/2017/02/11/8396/

Riptide CrossFit – CrossFit

WARM-UP

2 Rds

– 400m RUN

– 1min REST

2 rds

– 200m RUN

– 1min REST

USE REMAINDER OF 15 MIN TO STRETCH AND MOBILIZE

SKILL WOD

10min PULL-UP TECHNIQUE

WOD

8min: Metcon (AMRAP – Reps)

TABATA 20on/10off

Switch Every Minute

ODD: THRUSTERS 95/65

EVEN: PULL UPS

COOL-DOWN

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups
Time to practice those dubs in a WOD.

Enjoy! 🙂