Triple River Crossfit – CrossFit

hip warmup (No Measure)

3-5 minutes of row/ run/ bike

10 Mountain Climbers with 3-sec pause at hand

20 Leg Swings (Front/Back & Side/Side)

10 Squat Jumps (open hips!)

30 sec hold bottom of squat, hold rig to keep upright torso

Metcon

Metcon (Time)

4 rounds

20 yd sled push (200/110)

10 DB thrusters (50,50/35,35)

Metcon (Time)

70 RKBS (53/35)

70 Thrusters #45

70 bar over burpees