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Tuesday October 13

TriPark Strength – CrossFit

Warm-up

2 Rounds

On either the bike or rower

:10 easy

:10 moderate

:10 hard pace

then…

Scapular Push-Ups x 10

Arm Swings x 10

Overhead Touches x 10

Strength and Skills

Metcon (AMRAP – Reps)

-10:00 EMOM-

Odd Minute: DB Turkish Get-Up x 1 each side**

**Those athletes who have never done this will only complete 1 total.

Even Minute: Alternating Single Arm Devil’s Press x :40

Score=total number of devil’s presses

Metcon

Metcon (Time)

-5 Rounds For Time-

4 Cal. Bike or 8 cal. Row

8 DB Thrusters*

24 Double Unders

*One DB in each hand

TIME CAP: 15:00

Post WOD Stretching

Downward Dog

Pigeon

Thread the Needle

Cat/Camel x 10

Couch Stretch

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