Triple River Crossfit – CrossFit

Warm-up

Hip Warm Up (No Measure)

3 Minutes of row/ run/ bike

10 Mountain Climbers with 3-sec pause at hand

20 Leg Swings (Front/Back & Side/Side)

10 Squat Jumps (open hips!)

30 sec hold bottom of squat, hold rig to keep upright torso

Strength

Back Squat (5X3)

ADD 5 LBS.

Metcon

Metcon (Time)

5 Rounds for Time, Partner

21 Thruster, 115/85

21 Chest-to-Bar Pull Ups
RX+: 3 Rounds for Time Solo