Triple River Crossfit – CrossFit

Warm-up

Warm Enough (No Measure)

5 rounds

50 sprint in place

15 jumping jacks

10 crossing Mt. climbers

5 straight leg sit ups

Metcon

Metcon (AMRAP – Reps)

6 Rounds; 90 seconds ON, 3 minutes OFF:

5 D-Ball Squats, 100/70

5 Ball-over-Shoulder

MAX ECHO Bike Cals in remaining time.
RX+: 150/100

Cool Down

Cool Down 4 (No Measure)

Calf Stretch on Rig, 90 seconds each leg.

Ankle Stretch (use weight if needed), 60 seconds each leg.