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Triumph Strength & Conditioning – CrossFit

Warm-up

2 min jump rope

———-

3 rounds with pvc

10 up and over

10 around head

10 good morning

10 ohs

———–

knee to elbow progression

Metcon (Time)

50 double unders

21 ohs 95/65

9 knees to elbows

50 double unders

15 ohs 95/65

15 knees to elbows

50 double unders

9 ohs 95/65

21 knees to elbows

Cool Down

chest opener 2 min each side