TriPark Strength – CrossFit

Warm-up

400m run

:45 – W/ A Band (Blue or Red)

Banded Pull-a-parts

Banded Pass Throughs

Banded Single Arm Shoulder Press – Right

Banded Single Arm Shoulder Press -Left

Banded Double Shoulder Press Banded Good Mornings

Banded Pulsing pull-a-parts right above the head

Banded Pulsing pull-a-parts at eye level

Banded Pulsing pull-a-parts at chest level

Strength

Bench Press

Build to a heavy 3-rep

Metcon

Burpee Beep Test (AMRAP – Reps)

Burpee – every minute. Add 1 burpee every minute, until you can no longer complete the prescribed number of burpees within the minute.

Post WOD Stretching

POST WOD STRETCHING

Hold Each Pose For :30

Standing triceps stretch (elbow up and pull-down)

Arm Across the Body

Arms behind back and stretch

Arm on the wall or rig

Prayer Stretch

Midline

50 Around the Worlds

50 Supermans