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DECEMBER 2, 2020

Triple River Crossfit – CrossFit

Warm-up

Warm-up (No Measure)

10 PVC Pass Throughs

10 Push Ups

10 Air Squats

5 PVC Around-the-Worlds

then, 2 Rounds of:

10 Burpees

10 Overhead DB Shrugs (each arm)

20 Plank Shoulder Taps

5 Heel Taps

Skill

Handstand Holds (Time)

10 Minute EMOM:

Level 1- Piked Handstand Hold from Box

Level 2- Handstand against Band in Rig

Level 3- Freestanding Hold
Using your score from November 18, add two seconds to your hold. Hold this number across all ten minutes.

Example: My 11/18 score = 10 seconds. I hold 12 seconds each minute today.

Metcon

Metcon (Time)

For Time:

100 Double Unders

80 Goblet Squats, 53/35

60 RKBS

400m Run

20 KB STOH (each arm)

RX+: 70/53

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