Wednesday December 23

TriPark Strength – CrossFit


600m Conversational Pace Jog

Deep Lunge x :30/side

Hamstring Pulses x :30/side

Shin to Box Stretch x :30

Cat/Camel x :30

Active Scorpion x :30

Lateral Plank Walk x :30

Squat Hold x :30


Metcon (AMRAP – Reps)

-EMOM for 16:00-

Station 1: Medball Pike or Plank

Station 2: Leg Lifts over the Wall Ball

Station 3: Max Banded Squats

For each station you will work for :40 total

Keep a running total of station 3


Metcon (3 Rounds for reps)


:20 Work, :10 Rest

5 Rounds

Gorilla Squats

English Burpees

Rest 1:00

8 Rounds

Assault Bike

For each movement keep a running total. Wodify will ask for total reps from the squats, total reps of the English Burpees, and total cals.

Post WOD Stretching

Couch Stretch

Banded Hamstring

Banded Iron Cross



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