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.