Triple River Crossfit – CrossFit

Dynamic warm-up (No Measure)

10 yards each

walking knee pulls

walking quad pulls

walking lateral lunge

walking toe pulls

walking scissor kicks

suicide shuttle sprint

5, 10, 15, 20

Squat therapy (No Measure)

With coach

10-3sec tempo squats

Runners stetch(elbow to foot)(turn/press)

calf stretch on rig (drive hip inward)

15-plate press squat

Box squat (5×5 @80%)

5×5 box squat @ 80% set box at just below parallel.

Metcon (AMRAP – Reps)

16min AMRAP

W/ a partner

4 back squats from the floor 185/115

8 synchronized bfb

12 TTB

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