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