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October 30, 2019

TriPark Strength – CrossFit

Warm-up

2 Rounds

Active Hang x :30

Scapula Pull-ups x 10

Kips x 10

then…

Banded Glute Bridges x10

Runners Lunge Matrix

Front Lunge x 3 each

Lunge with a twist x 3 each

Lateral Lunge x 3 each

Back and to the side lunge x 3 each

Backwards Lunge x 3 each

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP x 4 Rounds
Round 1: Rope Climbs

Round 2: Burpees

Round 3: Box Jumps

Round 4: Planking up/downs

*Each Round begins with a 250m Row*

*2:00 rest between each round*

Strength

Accessory Strength

2-3 Rounds

Bulgarian Split Squats from Rig x 5 each leg

Cossack Squats x 5 each leg

200m Run

Handstand hold/Wall Walks x :40

Bent Over Rows x 7

Post WOD Stretching

Dragon

Pigeon

Piriformis

Scorpion

Thread the needle

Worm

Midline

6:00 AMRAP

30 Mountain Climbers

25 AbMat Sit-Ups

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