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

Metcon (Time)

Hi Low Sled push w/ partner

Accumulate 160 yards switching every 40yds

– P1 push sled down and back 250/160

– P2 hold 2 KB in front rack 53/35

Metcon (AMRAP – Rounds and Reps)

8min AMRAP

21 Deadlift 225/155

15 HR push-ups

9 Handstand push-ups