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
