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

Skill

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

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.