04.05.17

Riptide CrossFit – CrossFit

WARM-UP

Coach’s Choice

STRENGTH WOD

20min:

– 200m RUN

– 50ft Walking Lunges (24/16kg KB’s in each hand)

* Go E4MOM

Then…

15min: Push Press (5 x 3)

* Lift E3MOM

SWOLE WOD

Four Sets Of:

– 20 BARBELL CURLS

– 40sec HOLLOW ROCKS

Then…

Four Sets of:

– 5 STRICT TOES TO BAR

– 10 SIT UPS

– 15 BAR SKULL CRUSHERS