Triple River Crossfit – CrossFit

Warm-up

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

Metcon (Time)

2 Rounds for Time:

20 Cal Row/24 Cal C2 Bike

20 Thrusters, 75/55

20 Pull Ups

Rest 2 Minutes –

20 Pull Ups

20 Thrusters

20 Cal Row/24 Cal C2 Bike

Rest 2 Minutes –
30 Minute Cap

Cool Down

Cool Down 6 (No Measure)

Roll out quads, 1 minute each.

Roll out lats/shoulders, 1 minute each.

(Remember to wipe down foam rollers!)