Triple River Crossfit – CrossFit
Warm-up (No Measure)
10 airsquats (pause 3 sec at bottom)
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