03.23.17

Announcements

The CrossFit Open Is Here : Don’t Miss Out
THURSDAY NIGHT OPEN WOD#5 WATCH PARTY : 7:45PM
FRIDAY NIGHT HYPE : 5PM-8PM
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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

Mobility WOD:

Work 4min in each area:

– BOTTOM SQUAT HOLD (hold post)

– COUCH STRETCH (2min per leg)

– UPPER BODY (coach choice)

8min Foam Roll / Lacrosse Ball

WOD

TEAMS OF 2

Metcon (Time)

– 5500m ROW

– 550m RUN TOGETHER

– 55 WALL BALLS

CORE WOD

Coach’s Choice