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 (7X1)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP, Partner:

4 Front Squat, 135/95

4 T2B

4 Power Clean
*Every 4 rounds run 200m together. (Count run as part of 4th, 8th, 12th… rounds)

Switch after each movement.