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Wednesday October 21

TriPark Strength – CrossFit

Warm-up

2 Rounds

High Knees x 20

Butt Kickers x 20

Ankle Pulses x 10/side

Air Squats x 10

Then…

Prayer Stretch x 1:00

Downward Dog to Cobra x 5

then…

Banded lateral walks x 10 each direction

Banded Monster Walks x 10 each direction

Strength

Front Squat

6 Sets

2 Tempo, Pausing Front Squat + 2 Front Squat

Tempo, Pause: :02 down, :04 pause, :01 up

Metcon

Metcon (Time)

-For Time-

50 Cal. Row

100 Wall Balls (20/14)

TIME CAP: 15:00

Post WOD Stretching

Downward Dog

Standing Quad Stretch

Seated Skin the Cat

Scorpion

Pigeon

Butterfly

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