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Thursday September 3

TriPark Strength – At Home Fitness

Warm-up

400m Jog

:30 For Each Movement:

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides

Samson

Inchworm with Push-up

Scorpion

Cat/Dog

Metcon

Metcon (Time)

For Time:

Buy-In: 100 Double Taps

100 Lunges

10 Straight Leg Sit-Ups

40 Odd Object Thrusters

10 Straight Leg Sit-Ups

30 Odd Object Snatches OR Push-Ups

10 Straight Leg Sit-Ups

20 Burpees

10 Straight Leg Sit-Ups

10 Pike Push-Ups

10 Straight Leg Sit-Ups

Cash-Out: 100 Double Taps

TIME CAP: 30:00

Metcon

Metcon (AMRAP – Rounds and Reps)

COMPLETE THIS METCON IF YOU DID THE ABOVE LAST WEEK.
*If you completed the metcon above, last week then you will perform the following metcon instead:

AMRAP in 7:00 x 3 Rounds

Cash in: 400m run

then in the remaining time…

AMRAP of:

10 Air squats

5 Burpees

Rest 2:00 between each round

Score: # of rounds and reps of squats and burpees

You will complete the run every round.

Post WOD Stretching

Hurdler

Iron Cross

Deep Lunge

Thread the needle

Front Rack Stretch (on the ground) Downward Dog

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