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Wednesday October 7

TriPark Strength – CrossFit

Warm-up

400m Jog

Deep Lunge x :30/side

Scorpion x :30/side

Cat/Camel x 10

2 Rounds

10 PVC Good Mornings

10 Single Arm Russian KB Swings (R)

10 Air Squats

10 Single Arm Russian KB Swings (L)

Strength

Tempo Deadlift

-Tempo Deadlift-

4 Sets x 3 Reps

(:04 up, :04 down)

After each working set, complete:

10 KB Toe Touches

20 (total) Russian Twists

Athletes may build throughout their working sets but cannot go above 225/155 in weight!

Metcon

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
TIME CAP 10:00

Post WOD Stretching

Downward Dog

Child’s Pose

Thread the Needle

Iron Cross

Standing Wall

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