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October 10, 2019

TriPark Strength – CrossFit

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Warm-up

15 calories on the bike

Crossover Symmetry

2 Rounds

Row x 10

Archer x 10

A,T,Y’s x 5

2 Rounds

Active Hang x :30

Goblet Squats x 15

Deep Lunge x :30/side

50 Double Unders or 100 Single Unders

Metcon

Metcon (Time)

20 Rounds for Time:

4 Handstand Pushups

5 DB Hang Squat Cleans (35/25)*

6 Burpees

*DB in each hand

RX+: 50/35

Masters: 25/15

Post WOD Stretching

With a PVC pipe:

pass throughs x 10

standing PVC x :30

Goodmornings x 10

Cobra

Midline

100 Bicycle crunches

50 Starfish

25 Leg Raises

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