TriPark Strength – CrossFit
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
