Triple River Crossfit – CrossFit

Warm-up (No Measure)

Run 400m

10 airsquats (pause 3 sec at bottom)

10 pushups

20 mt climbers 10 spiderman, 10 dynamic

20 leg swings on rig 10,10

Sprinters warm-up (No Measure)

400 M run

20 yards

Heel to toe

1 hop

2 hops

*keep dorsi-flexion & interior rotated femur

200 M run

The Newport Beach Crippler (Time)

30 Bodyweight back squats

run 1mile