TriPark Strength – CrossFit

Warm-up

Length of the Gym (there and back)

Jog x 3

Skip x 3

High Skip x 3

High Knees x 3

Butt Kickers x 3

Foot to Ceiling x 1

Quad Stretch x 1

Lunge w/ Stretch up on both sides x 1

Samson x 1

3 Air Squats + Broad Jump x 1

Strength

9-Rep Clean Complex

3 Unbroken Sets

1 High Hang Clean

1 Hang Clean

1 Clean
5 Sets

Every 4:00 -3 Unbroken Sets

1 High Hang Clean

1 Hang Clean

1 Clean

**Add weight as you go.

Metcon

Metcon (AMRAP – Rounds and Reps)

10:00 – AMRAP

10 Box Jumps

10 Reverse Lunges (no weight)

30 Double Unders

Rx: 8+ Rounds

Post WOD Stretching

Hold Each Pose For :30

Deep Lunge – R/L

Pidgeon – R/L

Piriformis – R/L

Scorpion – R/L

Downward Dog

Midline

MIDLINE

3 Rounds

10 Hollow Body Coils

10 Spidermans