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Wednesday October 14

TriPark Strength – CrossFit

Warm-up

With a PVC Pipe:

Pass Throughs x 10

Around the Worlds x 10/each direction

Good Mornings x 10

Lunge with a twist x 5/side

Inchworm x 5

Ankle Stretch x 10 pulses/side

Air Squats x 10

Empty BB Warm-Up

2 Rounds

Goodmorings x 5

Elbow Rotations x 5/side

Strict Presses x 5

Front Squats x 5

Metcon

Metcon (Time)

-5 Rounds-

12 Deadlifts

9 Hang Power Cleans

6 Front Squats

400m Run

TIME CAP: 25:00

RX: 155/105

Post WOD Stretching

Touch Toes

Cat/Camel

Iron Cross

Scorpion

Standing Wall

Standing Quad

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