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Wednesday December 9

TriPark Strength – CrossFit

Warm-up

Inch Worm x 5

High Knees x 10

Butt Kickers x 10

Frankenstein x 10

Then…

2 Rounds

Plank Hold x :30

Air Squat + Broad Jump x 5

Metcon

Metcon (Time)

800m Run

30 Weighted Step Up and Overs or Air Squats

20 DB Hang Power Cleans or Reverse Burpees

Rest 2:00

20 DB Hang Power Cleans or Air Squats

30 Weighted Step Up and Overs or Reverse Burpees

800m Run

Take out the 2:00 rest time when logging your score

Strength

-10 Rounds-

:20 work, :10 rest

Tabletop Crunches

Tabletop Crunch Hold

Post WOD Stretching

Standing Wall

Standing Quad Stretch

Butterfly Stretch

Cobra

Worm

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