07/17/19

TriPark Strength – CrossFitView Public WhiteboardWarm-upAnkle Circles x 10 (each direction) Knee Circles x 10 (each direction) Hip Circles x 10 (each direction) Wrist circles x 10 (each direction) Arm Circles x 10 (each direction) Shoulder circles x 10 (each...

07/17/2019

TriPark Strength – ConditioningView Public WhiteboardMetconMetcon (Time)4 Rounds 10 Burpees 20 Weighted Box Step-Ups 30 Planking Jacks 200/150m RunMetcon (Time)3 Rounds 10 Squats 10 Lunges 10 Step-Ups 10 Sumo...

07/16/2019

TriPark Strength – CrossFitView Public WhiteboardWarm-up3 Rounds 100m Run False Grip Ring Rows x 5 Push-ups x 5 Scapula Pull-Ups x5 Hollow Rock x 10 Scapula Kips x 5Strength and Skills3 Rounds – Every 2:00 Station 1: Double Under or Triple Under Practice...

07/15/2019

TriPark Strength – CrossFitView Public WhiteboardWarm-up5:00 – Foam Rolling – Target Quads, Inner Thighs and calves 2 Rounds Calve Rotations x 5 Each leg Planking Ankle Rotations x 10 Plank to Bottoms Up Squat x 5 THEN 2 Rounds Lateral Banded Walks (in...

07/15/2019

TriPark Strength – ConditioningView Public WhiteboardMetconMetcon (AMRAP – Rounds and Reps)10:00 – AMRAP 10 Push-Ups 15 Air Squats 20 Sit-UpsMetcon (AMRAP – Rounds and Reps)10:00 – AMRAP 25 Mountain Climbers 10 Lunges 10 DB...

07/13/2019

TriPark Strength – CrossFitView Public WhiteboardWarm-upMedball Tic Tac Toe Losing Team = 100m Run + 5 BurpeesPartner WODMetcon (Time)3 Rounds: 50 Toes to Bar 50 Box Jump Overs (24″/20″) 50 Deadlifts Round 1 Barbell – 135/95 Round 2 Barbell – 185/135 Round 3...