TriPark Strength – CrossFit
Warm-up
Runners Lunge x 10 Each Leg (focus on opening hips)
Lateral Stretch x 10 Each Leg (focus on groin stretching)
Single Leg Deadlifts (no Weight) x 10 Each Leg (focus on hamstrings)
Toy Soldiers x 10 Each Leg (focus on hamstrings)
Cherry Pickers x 10 (focus on lower back)
– Front, middle, back, then up.
Quad Stretch x10 each leg
Active Iron Cross x 10 each way (focus on I-T Band)
Active Scorpion x 10 each way (Focus on I-T Band)
600m Run
Metcon
Metcon (Time)
60 Back Squats (from the ground)
50 Burpees Over Barbell
40 Pulling Movements
– C2B, Pull-ups, TTB, Ring Rows, MUS
30 Pushing Movements
-HSPU, Pike Push-ups, Push-Ups, Hand Release, Knee Push-ups
*Every 3:00
100m Run
**Starts with run
** partition as desired
Post WOD Stretching
Dragon Pose – R/L
Scorpion – R/L
Iron Cross – R/L
Thread the Needle – R/L
Downward Dog
Midline
MIDLINE
21-15-9
V-Ups
Supermans