Triple River Crossfit – CrossFit
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
Pull Up Holds (Time)
10 Minute EMOM:
Level 1- Bar in Rig Hold
Level 2- Banded Pull Up Hold
Level 3- Pull Up Hold
Using your score from November 16, add two seconds to your hold. Hold this number across all ten minutes.
Example: My 11/16 score = 10 seconds. I hold 12 seconds each minute today.
Metcon (AMRAP – Rounds and Reps)
12 Minute AMRAP, Partner:
Hang Clusters, 75/55
*EMOM do 5 synchronized box jumps, 24/20
**Switch cluster reps as you wish.