November 14, 2019

TriPark Strength – CrossFit


600m Run

Length of gym

Inch Worm

Broad Jump

Lunge with a Twist

Toy Soldier

Banded Lateral Walk x 10 steps each way

Banded Monster Walk x 10 forward, 10 backward


4 Rounds

10 Tempo, Weighted Glute Bridges

(3 second hold at top with DB)

7 Deficit DB Press-one DB in each hand

(3-5 seconds down, hold DB’s like a BB)

Max Effort Sandbag Bear Hug

*Rest 1:30-2:00 between sets*


Metcon (5 Rounds for reps)

20:00 EMOM (5 Rounds)

Station 1: 20 Sit-Ups

Station 2: 10 Toes to Bar

Station 3: Max Effort Double Unders*

Station 4: Rest

Score = each round of Double Unders

RX+: 25 Sit-Ups

20 Toes to Bar

*The moment you trip up on your DU’s, your max effort is completed.

Post WOD Stretching


Banded Hamstring

Banded Lat

Standing Wall

Prayer Stretch


4 Rounds

10 V-Ups

10 Supermans

10 DB Side Bends (each side)

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