TriPark Strength – CrossFit


400m Run

10 Reps Each

Foot to Ceiling

Quad Stretch

Lunge w/ Stretch up on both sides


Broad Jumps

Burpee Broad Jumps

Jump for Height

Burpee + Jump for Height

followed by…

10 PVC Pass Throughs

10 PVC Around the Worlds

10 PVC Strict Press

10 PVC Push Press

10 PVC Push Jerks

10 PVC Split Jerks


Push Press

6 Sets

Push Press x 6

*Building over the course of the 4 sets

Split Jerk

5 Sets

Jerk x 3 Repetitions

**Stay between 65-80%


Metcon (AMRAP – Rounds and Reps)

15:00 – AMRAP

60 Double-Unders

21/15 Calorie Assault Bike

10 Shoulder to Overhead (135/95)

Rx+: 185/135

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