Triple River Crossfit – CrossFit

Kerry’s Warm Up (No Measure)

400M Jog

then 2 rounds

20 PVC pass throughs

10 deep squat to hamstring stretch

10 each lateral jumps

then

40 yd lunge with twist

4 X 10 yd forward jog/ 5 yd backward jog

Metcon (3 Rounds for reps)

With a partner

On a 30min clock

Work for 2min at each station

– Dumbbell complex 50,50-35,35#

(1 burpee, 2 push-ups,pulls- 1 each arm, 3 Thrusters)

– Row/cal

– Russian KBS 53/35