October 28th, 2019

TriPark Strength – CrossFit


200m Run

2 Rounds

Banded Lateral Walks x 10 each way

Banded Monster Walks x 10 each way

Banded Squats x 10


Prayer Stretch x :30

Wall Squats facing wall x 10 with a :02 pause at bottom

Pallof Hold x :20 each sid


Front Squat

Take 25:00 to find your one rep max Front squat


Metcon (Time)

For Time:

400m Run

25 Pull-Ups

50 Push Press (95/65)

25 Pull-Ups

400m Run
TIME CAP: 12:00

Post WOD Stretching

Hold each pose for :30/side

Deep Lunge

Quad Stretch

Thoracic Spine stretch on Bench

Three the Needle

Downward Dog


3 Rounds

20 V-Ups

15 Tuck Crunches

:20 Hollow Hold

:20 Superman Hold

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