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Monday December 14

TriPark Strength – CrossFit

Warm-up

3:00 of rowing, biking, or running

2 Rounds

Frankenstein x 10 (total)

Banded Monster Walks x 10/forward/backward

Planking Inchworms x 5

Sit-Ups x 10

Deep Lunge w/ a twist x 5/side

Strength

Deadlift

-Deadlift-

E2MOM for 10 minutes (5 sets):

Set 1 – 6 reps @ 65%

Set 2 – 4 reps @ 75%

Set 3 – 2 reps @ 80%

Set 4 – 2 reps @ 85%

Set 5 – 1 rep @ 90%

followed by…

One set of:

Deadlift x Max Unbroken Reps @ 85%

(athletes are allowed only on full breathing cycle at the top of the lift – exhale, inhale, brace and descend – once more rest is taken at the top, the set is over)

Metcon

Metcon (AMRAP – Rounds and Reps)

-12:00 AMRAP-

30 Calorie Row or 25 Calorie Bike

20 KB Swings (53/36)

15 Box Jumps (24/20)

400m Run

Post WOD Stretching

Downward Dog

Iron Cross

Thread the Needle

Child’s Pose

Pigeon

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