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Monday December 9, 2010

TriPark Strength – CrossFit

Warm-up

3:00 on bike or 800m Run

3 Rounds

10 Banded Lateral Steps (each direction)

10 Hollow Rocks

10 Monster Walks (each direction)

10 Supermans

10 Banded Air Squats

Strength

Back Squat

8 Sets x 2-3 reps

@ 85-90%

Rest no more than 2:00 between sets

400M JOG x 1

Completed once all strength work is finished

Metcon

Metcon (Time)

‘Choose your own Intensity’

Minute 1: Calories on the Rower

:30 Transition time

Minute 2: Devil Presses (50/35)

Rest 2:00 then…

4 Rounds

Cals on Rower

Devil Presses

*Use the rep scheme you found from above*

Post WOD Stretching

Couch Stretch

Calf Stretch on Rig

Thread the needle

Cobra

Prayer Stretch

Midline

3 Rounds

10 Froggers

15 Sit-Ups

20 Double Unders

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