Tuesday December 10, 2019

TriPark Strength – CrossFit


400m Run w/ KB

First Corner do 10 KB Swings

Second Corner do 10 Goblet Squats

Third Corner 10 KB Deadlifts

2 Rounds

Ankle Rotations x 5

Banded Good Mornings x10

Active Hang x Max Effort (no longer than 1:00)


3 Sets

Single Arm Suitcase Deadlifts w/ KB x 10

Immediately followed by a double arm 100m suitcase carry with KB’s

Armadillos x 5-7


Metcon (Time)

800m Run

100 ft. front Rack KB/DB lunges

40 front rack KB/DB Squats

400m Run

75 ft. front Rack KB/DB lunes

20 front rack KB/DB Squats

200m Run

50 ft. front rack KB/DB lunges

10 front rack KB/DB squats

100m Run

RX: 50/35 each arm

RX+: 70/50 each arm

Post WOD Stretching

Forearm stretch

PVC pipe grip stretch x 5

Standing Wall

Iron Cross




Toes To Bar

Russian KB Swings (Double Count)

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