TriPark Strength – CrossFit
Warm-up
10 each direction
Ankle Circles
Knee Circles
Hip Circles
Wrist Circles
Elbow Circles
Arm Circles
THEN
100m Run
Banded Pull aparts x 10
Banded Pull aparts Above Head x 10
Banded Pull aparts Palms Up in front of chest x 10
100m Run
Skip (Length of Gym)
High Skip Length of Gym)
100m Run
Deep lunge (Length of Gym)
Samson (Length of Gym)
100m Run
Inch Worm (Length of Gym)
Bear Crawl (Length of Gym)
Strength
16:00 EMOM (4 Rounds)
Station 1: 7 DB Bench Presses
Station 2: 10 DB Walking Lunges
Station 3: 7 DB Reverse Fly’s
Station 4: 10 DB Step-Ups
Metcon
J.T. (Time)
21-15-9
Handstand Push-ups
Ring Dips
Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Midline
MIDLINE
3 Rounds
20 Around The Worlds
20 Strict Knee-Ups
20Froggers
Post WOD Stretching
OST WOD STRETCHING
Hold each pose for :30/side
Banded Lat Stretch
Banded Chest Stretch
Banded Triceps Stretch
Thoracic Spine Stretch on Bench
Downward Dog
