Triple River Crossfit – CrossFit

Autumn’s Warm Up (No Measure)

15 arm circles forward

15 arm circles back

Around the world on a box

20 wall squats

10 eagle, 10 scorpion

10 hanging shoulder activates

30 sec each side runners stretch with a twist

Linear Progression Strength Program

Back Squat

weeks 14 and 16 YostStrong Deload

3×5 at origanal 75% on all lifts be patient and get your active rest, we are retesting next week.

Metcon

Metcon (Time)

Teams of 2

100 burpee box jump overs 24/20

200 wallball 20/14

300 double unders
Hard cap at 25min