Triple River Crossfit – CrossFit

Warm-up

20s n 40s (No Measure)

20 Reps of

pvc pass throughs

pvc good mornings

wall squats

pushups

situps

eagle/scorpion (10,10)

40 Yards of

carioca

high knees

squat shuffle

3/4 sprint

Strength

Back Squat (8×4 start a set every 2min)

Endurance

Metcon (Time)

Run 400m

Rest 3min

Run 400m
score as a seperate time but go directly into the metcon.

Metcon (Time)

80 sit-ups

80 double unders

80 wallball
score is total time left on the clock when finished.