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Tuesday December 1

TriPark Strength – CrossFit OUTSIDE

Warm-up

2 Rounds

Bike or Rower:

:20 Easy

:20 Medium

:20 Fast

Banded Pass Throughs x 10

Banded Pull-Aparts x 10

Banded Good Mornings x 10

English Burpees x 10

Planking Shoulder Taps x 10 total

Strength

-4 Rounds-

:30 Mountain Climbers

:30 Spidermans

Rest :15

:30 Banded Tricep Extensions (both arms)

Rest :15

then…

-4 Rounds-

:30 Jump Squats

:30 Jumping Lunges

Rest :15

:30 Step Ups

Rest :15

Metcon

Metcon (Time)

-For Time-

100 Double Unders

75 Air Squats

50 Cals. on Bike

Post WOD Stretching

Couch Stretch

Downward Dog

Child’s Pose

Thread the Needle

Piriformis

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