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Tuesday December 17, 2019

TriPark Strength – CrossFit

Warm-up

100m Run

Sled Push x Breezeway (there and back)

100m Run

Sled Drag x Breezeway (there and back)

Burpee Broad Jump x length of gym

– Then –

2 Rounds of:

10x KB Swing

10x KB High Pulls

10x Banded Lat Pull Downs

10x Banded Pull Aparts

5x Ring Rows or 3x Strict PU

Strength and Skills

–3-5 Rounds–

1 Sled Drag (180/135)*

1 Sled Pull (180/135)*

12/10 Cals. on Bike

I’s, T’s, Y’s on Rings x 1 of each per side

Hollow arch to Superman Arch x 5 each

Metcon

Metcon (Time)

3 Rounds

600m Run

2 Rope Climbs

10 Burpees to a Target

RX+: 2 Legless Rope Climbs

15 Burpees to a Target

Post WOD Stretching

Hold each pose for :30/side

Forearm Stretch

Deep Lunge

Pigeon

Piriformis

Touch Toes

Midline

10-20-30-40

Penguins

Flutter Kicks

*Double Count

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