Triple River Crossfit – CrossFit


Gymnastics warm up (No Measure)

20 yd bear crawl forward- straight arm and legs

20 yd bear crawl backwards

20 crab walk- hips high

20 scapula push ups

20 sumo squats

10 walk outs with push up

10 arch/ hollow beat swings


Metcon (AMRAP – Reps)

Handstand Walk Practice

10 Minute EMOM, For Reps

L1= Pike Shoulder Taps (On box or ground)

L2= Wall Walk + Walk Off

L3= Handstand Walk for Meters
Score your lowest round.


Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

21 AKBS, 53/35

15 HR Push Ups

400m Run