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Tuesday September 22

TriPark Strength – CrossFit

Warm-up

2 Rounds

Assault Bike or Rower:

:30 Easy

:30 Medium

:30 Fast

10 Banded Pass Throughs

10 Banded Pull-Aparts

10 Banded Good Mornings

10 English Burpees

10 Push-Ups

Strength

Metcon (2 Rounds for reps)

5 Rounds

1:00 of max reps floor press (DB’s: 50/35)

immediately into

1:00 of max cal on the assault bike

Rest 2:00 Between Rounds

Score = total reps of floor presses from each round

total reps of cals from each round

Metcon

Metcon (Time)

2 Rounds For Time:

50 Russian KB Swings 53/35

50 Sit-Ups

100 Double unders

TIME CAP: 12:00

RX+: 70/53

Midline

IF TIME

14-12-10-8-6-4

Weighted Plank Pull Throughs

Planking Up and Downs

Post WOD Stretching

Deep Lunge

Feet out straight and touch your toes

Scorpion

Downward Dog

Worm

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