Triple River Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

Complete Warm up with Light DB

2 Rounds

200m Run

10 Lunges w/Twist

10 Single-leg Deadlifts

10 Goblets Squats w/3 second hold

10 Single Arm Russian Swings

10 Push Press

10 Single Arm Overhead Lunges

Metcon

Metcon (Time)

For Time:

10, 10, 9, 9, …..1, 1.

Single Arm DB Thruster, 50/35

Alternating DB Power Snatch
RX+: Alternating DB Squat Snatch

Cool Down

Cool Down 3 (No Measure)

Couch Stretch (with AbMat or against wall), 90 seconds each leg.

Runner’s Stretch, 90 seconds each side.