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
