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Tuesday October 6

TriPark Strength – CrossFit

Warm-up

Banded Pass Throughs x 10

Banded Pull Aparts at Chest Level x 10

Banded Pull Aparts at Eye Level x 10

Banded Pull Aparts Above Head x 10

then…

2 Rounds

5 Push-Ups

10 Jump Squats

5 Planking Leg Raises (each side)

Strength

-EMOM for 10:00-

Odd Minute: Bench Press w/ DB’s x 7, in remainder of time hold the DB’s at the top of the bench press

Even Minute: Banded Tricep Extensions x :40 max effort

Metcon

Metcon (5 Rounds for reps)

-5 Rounds of a 3:00 AMRAP-

4 Box Jumps (24/20)

6 DB Snatches (50/35)

8 Lunges (total)

Rest 1:00 between rounds

Post WOD Stretching

Calf Stretch

Thread the Needle

Child’s Pose

Pigeon

Scorpion

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