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Wednesday October 28

TriPark Strength – CrossFit

Warm-up

Inchworm w/ a Push-up x 5

Couch Stretch x :30/side

Hamstring Pulses x 10/side

Frogger Stretch x :30

Glute Bridges x 10

Air Squats x 8

Jumping Squats x 8

Empty Barbell Warm-Up

2 Rounds

Slow Strict Presses x 5

Push Presses x 5

Thrusters x 5

Metcon

Metcon (Time)

-With a partner, for time-

100 Wall Balls

90 KB Swings

80 See the Light Sit-Ups

70 Push Presses (115/75)

60 Front Squats (115/75)

50 Push-Ups

40 BB Lunges

30 Burpees

20 Thrusters (115/75)

TIME CAP: 30:00

Post WOD Stretching

Banded Hamstring Stretch

Banded Iron Cross

Scorpion

Downward Dog

Child’s Pose

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