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Thursday August 20

TriPark Strength – CrossFit

Warm-up

:30 Jump Rope

Banded Pull Aparts x 10

Banded Pass Throughs x 10

:30 Jump Rope

Single Arm Banded Press x 10 (each arm)

:30 Jump Rope

Double Banded Press x 10

Banded Good Mornings x 10

Metcon

Coach Tash’s Birthday Workout (Time)

For Time

W/ A Partner

Buy-In: 250 Double Unders

100 Overhead Walking Lunges

10 Straight Leg Sit-Ups

80 Heavy Wall Balls

10 Straight Leg Sit-Ups

60 Alternating Dumbbell Snatches

10 Straight Leg Sit-Ups

40 Tall Box Jumps

10 Straight Leg Sit-Ups

20 Handstand Push-Ups

10 Straight Leg Sit-Ups

Cash-Out: 250 Double Unders

*Both partners perform the straight leg sit-ups

**Straight leg sit-ups become toes to bar if you have access to a pull-up bar

Post WOD Stretching

Hurdler

Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground)

Downward Dog

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