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Wednesday November 18

TriPark Strength – CrossFit OUTSIDE

Warm-up

2 Rounds

Downward to Cobra x 5

Cat Camel x 10

Wall Slides x 10

Y, T, W, pulses x 5 each position

Then…

Pike Position Walkouts x 5

Planking Ankle Rotations x 10

Single Arm T-Spine Bridges w/ a twist x :15/side x 2/side

Hollow Body Hold x :15 seconds

Strength

Metcon (4 Rounds for reps)

-EMOM for 12:00-

Station 1: Max Effort Handstand Hold

Station 2: Max Effort Double Unders**

Station 3: 15/10 cals. on Bike or Rower

Rx+: 20/15 cals. on Bike or Rower

Wodify will ask for your max number of Double Unders per round. In the notes section, add your HS Hold times per round.

**Once you trip on your rope, your max effort double under attempt is over

Metcon

Metcon (Time)

-3 Rounds-

10 Heavy KB Swings

30 Handstand Marches

300m Row

TIME CAP: 12:00

Rx+: 4 Rounds

Post WOD Stretching

Thread the Needle

Child’s Pose

Seated Skin the Cat

Touch Toes

Standing Quad Stretch

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