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Monday Jan. 6, 2020

TriPark Strength – CrossFit

Warm-up

400m Run

3 Rounds

Hollow Rocks x 10

Lat Ring Rows x 5

Superman’s x 10

Handstand Hold x :20

Wall walk to furthest position and hold for :20

Plate Hold (women 25# or more; men 35# or more)

Emphasis on pushing up as if in a handstand.

200m Run

Strength and Skills

3-4 Rounds

Advanced: Weighted Strict Pull-Ups x5

Strict HSPU’s or Deficit HSPU x 5

Around the Worlds on PU Bar x 5

Athlete: Deficit Pull-Ups x 5

Tempo Strict HSPU’s (:05 ↓) x 5

HS Hold Against Wall x max effort

Novice: Kip Swings (on a box if needed) x 10

Box Walk Arounds x 5

Pike Hold on Box x max effort

Metcon

Annie’s Runnin’! (Time)

With a 15:00 time cap, complete

150m Run

50 Double Unders

50 Sit-Ups

150m Run

40 Double Unders

40 Sit-Ups

150m Run

30 Double Unders

30 Sit-Ups

150m run

20 Double Unders

20 Sit-Ups

150m Run

10 Double Unders

10 Sit-Ups

Post WOD Stretching

Hold each pose for :30/side

Banded Lat

Banded Chest

Downward Dog

Pigeon

Midline

100 Supermans

Every 10 – do 5 English Burpees

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