Triple River Crossfit – CrossFit

Dynamic warm-up (No Measure)

10 yards each

walking knee pulls

walking quad pulls

walking lateral lunge

walking toe pulls

walking scissor kicks

suicide shuttle sprint

5, 10, 15, 20

Squat therapy (No Measure)

With coach

10-3sec tempo squats

Runners stetch(elbow to foot)(turn/press)

calf stretch on rig (drive hip inward)

15-plate press squat

Metcon (Weight)

EMOM X10min

2 front squats w/ 2 second pause at bottom
record lowest set

Metcon (AMRAP – Rounds and Reps)

With a Partner

20min AMRAP

3 power cleans 155/115

6 TTB

9 Wall Ball