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Wednesday Jan. 8, 2020

TriPark Strength – CrossFit

Warm-up

4 Rounds

Attempt to end 100m on rowers exactly

Over 100m = do 1 English Burpees for every meter over

Under 100m = do 1 sit-up for every meter under

Followed By:

Length of the gym:

Inch Worm

Broad Jump

Burpee Broad Jumps

Metcon

Metcon (4 Rounds for reps)

4 Rounds

Against a 5:00 running clock complete…

500m Row

15 Box Jump Overs

Double Unders x Max Effort

Score=# of DU’s completed

Rest 5:00 between each round

RX+: 20 Box Jump Overs

Post WOD Stretching

Hold each pose for :30/side

Standing Wall

Couch Stretch

Piriformis

Butterfly

Worm

Midline

40-30-20-10

Russian Twists

Supermans

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