03.21.17

Announcements

The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#5 WATCH PARTY : 7:45PM
FRIDAY NIGHT HYPE : 5PM-8PM
————————–
Friday Night Hype is a BYOB and snacks, pizza, etc… come hangout with us, do the workout, and meet some new faces. Invite a friend!!

Riptide CrossFit – CrossFit

WARM-UP

3 Rounds

– 15 KB SWINGS AMERICAN

– 10 OH PVC ALTERNATING LUNGES

* Stretch for remainder of 10min

STRENGTH WOD

3: Push Press Behind Kneck (+ 1 OHS)

14min E2MOM

1xMAX: Overhead Squat (1 set MAX REPS)

Males @3/4 BW

Females @1/2 BW

WOD

1) EMOM

For 5min:

+ 10 DB THRUSTERS @30/15

+ 5 BURPESS

* * * * * 5min REST

2): Metcon (AMRAP – Rounds and Reps)

For 5min:

+ 30 DOUBLE UNDERS

+ 20 DB LUNGES (Front Rack) @30/55

* * * * * 5min REST

3) : Metcon (AMRAP – Rounds and Reps)

For 5min:

+ 50/40 CAL ROW

+ MAX PULL UPS