TriPark Strength – CrossFit

Warm-up

Deep Lunge x 1:00 each leg

Deep Lunge Facing away from knee x 1:00 each leg

Pidgeon Stretch x 1:00 each leg

Banded Lat Stretch x 1:00 each arm

Banded Chest Stretch x 1:00 each arm

Barbell Ankle Stretch x 1:00

Wall Ball reach stretch x 1:00

Metcon

Metcon (Time)

50 Wall Balls

40 Calories

30 Dumbbell Snatches

20 Box Jumps

15 Toes To Bar

20 Box Jumps

30 Dumbbell Snatches

40 Calories

50 Wall Balls

Post WOD Stretching

Hold Each Pose For :30

Hurdler Stretch – R/L

Dragon Pose – R/L

Scorpion – R/L

Iron Cross – R/L

Thread the Needle – R/L

Downward Dog

Midline

4:00 – Tabata

:20 Work + :10 Rest

Sit-Ups

Score – The lowest set you get.