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

Metcon (3 Rounds for reps)

30min. EMOM

Burpees

Box jump overs 24/20

Ball slams 50/40