Triple River Crossfit – CrossFit

Warm-up

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Burpees

KB snatch 35/53 (swing)

After Bash

Ski erg test (Time)

300m for time