TriPark Strength – CrossFit

Warm-up

Supinated Grip Static Hang x 60 seconds (accumulated, if needed)

Perfect Stretch x 10 steps

Pronated Grip Static Hang in L-Sit or Tuck Position x 30 seconds (accumulated, if needed)

Bear Crawl x 20 steps forward + 20 steps backward

Strength

4 Rounds

Every :90

Station #1: Handstand Walk to Wall or Freestanding Handstand Walk

Station #2: L-Sit Hold or L-Sit Hang x Max Effort

Station #3: Ring Dips x 10

Metcon

Metcon (5 Rounds for time)

6 Rounds

Every 5 minutes

Run 400 Meters

8 Pull-Ups

12 Toes to Bar

16 Push-Ups

Please note times for each of the six sets.