Triple River Crossfit – CrossFit

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

Devils Playground (2 Rounds for reps)

30min EMOM

1st min Echo Bike cals

2nd min Devils press 20,20/30,20 Rx+50,50/30,30
Only score your lowest round of reps in each movement.