Wednesday September 2

TriPark Strength – CrossFit


150m Jog

High Knees x 30

Butt Kickers x 30

Inchworm with a push-up x 5

Good Mornings x 10

Planking Walkouts x 5

150m Jog


–4-5 Rounds–

*2 Position Pausing DB Deadlift (1 in each hand) x 5

150m Plate Carry (1 in each hand) with pincer grip

Starfish x 5

Planking Up + Downs x 10

* Start at the ground, stand to mid-knee, pause 2 seconds, stand to hips, pause 2 seconds, regular return down


Metcon (AMRAP – Rounds and Reps)

–12:00 AMRAP–

21 Empty Barbell Thrusters

15 Empty Barbell Push Presses

9 Empty Barbell Bent Over Rows

RX: 45/35

Post WOD Stretching

Forearm Stretch

Child’s Pose

Thread the Needle


Touch Toes

Iron Cross

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