Triplet

Main – CrossFit

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Warm-up

500 m Row (No Measure)

Warm-up (No Measure)

3 Rounds
5 Inch Worms
5 Burpees
5 Slam Ball Throws

Mobility

Couch Stretch (No Measure)

Super Squat (No Measure)

Pigeon Stretch (No Measure)

Foam Roll (No Measure)

Hips/Lats

Weightlifting

Bent Over Row (5×5)

60% of estimated 1 RM – Concentrate on speed and absolutely no loss of Mid Line Stability

Metcon

5 rounds (No Measure)

10 SDHP (16 kg/10kg)
15 second RKC Plank
20 OH lunges (25/15)

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