Riptide

26.2 CrossFit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Tiger Warmup (No Measure)

Empty Bar

10 good mornings

10 squats

10 push press

10 snatch grip deadlift

3 power snatch

2 squat snatch

Weightlifting

Snatch (Heavy double)

Barrbell club build to 70%

Metcon

Metcon (Time)

3 Rounds For Time:

500 Meter Row

12 Overhead Squats (135/95)

21 Toes to Bar