Triple River Crossfit – CrossFit

Warm-up

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

Trunk warm-up (No Measure)

5 rounds of 15 seconds at each movement. Rest 15 seconds after last interval each round.

push-up plank

superman

hollow

v-ups

neutral dead bug position

Metcon

Metcon (AMRAP – Rounds)

EMOM x20min

1st min

5 box squats 185/135

2nd min

30 second handstand hold.

Metcon

Metcon (Time)

50 burpee box jump/steps