Triple River Crossfit – CrossFit

Warm-up

Ham Warm Up (No Measure)

200m Run

2 X 20 sec each

Front plank

L plank

R plank

THEN

20 yd bear crawl

20 hollow rocks

20 alt single leg deadlifts

200m Run

Metcon

Metcon (2 Rounds for reps)

4 Minute AMRAP:

MAX Cal ECHO

Rest 6 Minutes

4 Minute AMRAP:

MAX Burpee Box Jump
Aerobic Linear testing today! Remember your calories/reps for each machine/movement. We will be using them in the weeks to come.