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Wednesday December 4, 2019

TriPark Strength – CrossFit

Warm-up

W/ A Partner

2 Rounds

20 Calories on Bike

One partner works – other does planking leg raises

Switch every 5 calories

20 Wall Ball Sit-Ups

Each partner does a sit-up every time

Pass the wall ball between sit-ups.

20 Kips

One partner Holds an Active Hang while other partner works

10 kips per each person

20 Knee-ups

One partner Holds an Active Hang while other partner works

10 kips per each person

Metcon

Metcon (4 Rounds for reps)

4:00 AMRAP

5 Cals on Bike

10 Box Jumps (24/20)

–Rest 3:00–

4:00 AMRAP

10 T2B

10 Deadlifts (225/155)

–Rest 3:00–

4:00 AMRAP

10 T2B

10 Deadlifts (225/155)

–Rest 3:00–

4:00 AMRAP

5 Cals on Bike

10 Box Jumps (24/20)

Post WOD Stretching

Hold each post for :30/side

Couch Stretch

Deep Lunge

Pigeon

Banded Lat

Chest Stretch on wall

Midline

2 Rounds

20 V-Ups

:40 Side Plank (each Side)

60 Second Superman Hold

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