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Friday October 23

TriPark Strength – CrossFit

Warm-up

2 Rounds

Banded Good Mornings x 10

Banded pull aparts at eye level x 10

Banded pull aparts at chest level x 10

Inchworm w/ a Push-Up x 3

Then…

Planking Shoulder Taps x 20 total

Banded Single Arm Strict Press x 10

Banded Bent Over Row x 10

Strength

Dumbbell Bench Press

3 Sets x 10 Reps

After each set, complete:

8 Knee Tuck Kick-Ups

8 Shin Hugs

8 Plank Twists

Metcon

Metcon (3 Rounds for time)

-Every 6:00 on the minute for 18:00 (3 Rounds)-

10 Cals. on Bike/15 Cals. on Rower

10 Burpees

10 Wall Balls

10 Single Arm Devil’s Presses

Post WOD Stretching

Banded Hamstring Stretch

Banded Iron Cross

Dragon

Cobra

Pigeon

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