Triple River Crossfit – CrossFit
TRCF warmup (No Measure)
2 rounds
10 burpees
5 wall walks
10 squats-3 sec pause
10 push ups
30 sec hollow hold
Dead Bug Complex (No Measure)
With coach
Metcon (Time)
– Run 400m
– 40 wall ball
– 40 sit-ups
– Run 400m
– 30 wall ball
– 30 sit-ups
– Run 400m
– 20 wall ball
– 20 sit-ups
– Run 400m
– 10 wall ball
– 10 sit-ups
24min cap
If you bring a family member or friend partner up.
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