TriPark Strength – CrossFit


1:00 – Jogging in Gym

:30 – High Knees

:30 – Butt Kickers

:30 – Burpees

:30 – Squats


:30 – Ankle Circle (r)

:30 – Ankle Circles (l)

1:00 – Dragon w/ emphasis of leaning forward and stretching the ankle (R)

1:00 – Dragon w/ emphasis of leaning forward and stretching the ankle (L)

20 mountain climbers (knees to chest)

20 mountain climbers (feet outside of the hands)

20 froggers

10 Inch Worms with Push-Up

:45 Ankle Stretch – to the wall (each side)

10 Rig Assisted Squats

10 reps of squats facing a wall arms overhead, go SLOW, sit back in the heels. The wall will force you to keep your torso upright which will be very important.


Metcon (Time)

5 Rounds

20 Sandbag Cleans (80/50)

20 Sandbag Shoulder To Overhead

20 Sandbag Box Step Overs

400m Sandbag Run

TIME CAP: 30 minutes

One Person works while on rests

Both Partners Run w/ One Sandbag

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Pidgeon – R/L

Touch your toes

Iron Cross – R/L

Calf Stretch – R/L


Metcon (6 Rounds for reps)


6 Rounds

:30 Spidermans

:30 Hollow Hold

:30 Rest

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