Triple River Crossfit – CrossFit

Warm-up (No Measure)

2 rounds

run 200M

10 airsquats (pause 3 sec at bottom)

run 200M

10 pushups

20 mt climbers 10 spiderman, 10 dynamic

20 leg swings on rig 10,10
Do the following tests in any order. Make sure to give yourself a minimum of 5min of rest between tests.

1min Echo Bike (AMRAP – Reps)

1min max cal Echo Bike

2min max distance row (Distance)

Row for max distance in 2 minutes.

Ski erg test (Time)

300m for time

1min Ball over shoulder (AMRAP – Reps)

1min to establish max reps ball over shoulder Rx 70/100 Rx+100/150