Triple River Crossfit – CrossFit

Warm-up

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

Accessory

Metcon (No Measure)

Strict Muscle Up Practice

Metcon

Metcon (Distance)

22 Minute AMRAP:

Row for MAX distance.
Every 3 minutes perform 6 ring or box dips.