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Monday December 30, 2019

TriPark Strength – CrossFit

Warm-up

4:00 – on rower or bike – nice and easy

2 Rounds

Planking Ankle Rotations x 10

Plank to Bottoms Up Squat x 5

Calf Stretch on rig x :30 each leg

THEN

2 Rounds

Lateral Banded Walks (in quarter squat) x 10 (each way)

Monster Walks (in quarter squat) 10 each way (front and back)

Banded Fire Hydrants x 5 Each Leg

Banded Squats x 10 Each Leg

Strength

Back Squat

3 Rounds of…

6 Reps @ 70%

4 Reps @ 75%

2 Reps @ 80-85%

*% based off of your 5 Rep Max

* No rest between 6-4-2

* After your 2 rep set, rest 2:00 before going to the next round

Metcon

Metcon (Time)

Part A:

500m Row

Rest 3:00

500m Row

Score = your combined time

Part B:

3 Rounds

:20 work + :10 Rest

Planking Up & Downs

Swimmers

Planking Jacks

Scissor Kicks

Post WOD Stretching

Hold each pose for :30/side

Cobra

Downward Dog

Child’s Pose

Piriformis

Worm

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