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Halloween 2019

TriPark Strength – CrossFit

Warm-up

2:00 on Bike (:20 mile to moderate pace, :10 sprint)

2 Rounds

Banded Goodmornings x 10 (hold the stretch for 2-3 seconds)

Banded Single Arm Strict Press x 10 each

Banded Pull Aparts x 10

Push-ups x 10

Plank hold x :30

Strength

Bench Press

3 Sets x 5 Reps

@70-80%

10 leg raises or tempo sit-ups between each set (:03-:05 descent)

Metcon

Zombies v. Humans (Time)

If you are a “Human” you will start the workout with the first group. If you are a Zombie you will start the WOD exactly 3 minutes after the Humans and try to catch them!

For Time:

Run 800 meters

10 Push-Ups

20 Pull-ups

30 Air Squats

40 Double Unders

50 Sit-Ups

40 Double Unders

30 Air Squats

20 Pull-Ups

10 Push-Ups

Run 400 meters

If you are a Zombie you must catch at least one person. If you fail to catch somebody, you must do a penalty of 25 burpees after the workout. If you are alive and you get caught by any Zombies then you must also do the 25 burpees. The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

** To Catch Someone: When you finish the workout, wait by the door and continue to cheer people on. High Five the first “Human” that makes it in after you…. that human has 25 burpees to do! **

Post WOD Stretching

Childs Pose on Fingertips

Hands Above Head Chest Stretch

Thread The Needle

Hands Against The Wall Shoulder Stretch

Midline

100  Walking Planks

50 Windmills

25 Starfish

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