TriPark Strength – CrossFit

Warm-up

With a Partner

3:00 on Assault Bike

:30 Hard and then switch partners

With A Plate

Deep Squat Hold x :30

Deep Squat Hold x :30

Emphasis now on ankle mobility.

Deep Squat x 7

Tempo Air Squats x 10

Strength

2 Front Squats + 1 Jerk

E2MOM for 12:00

(6 Sets)

@ 90-95 of your

1RM Clean and Jerk

Metcon

Metcon (Time)

4 Rounds

20 Sit-Ups

15 Wall Balls

10 DB Hang Clean and Jerks (50/35)

5 Burpees

Post WOD Stretching

Hold each stretch for :30 a side

Couch Stretch

Knee Rolls x 5 per side

Cobra

Piriformis

Banded Lat Stretch

Midline

100 English Burpees

On Top of Every Minutes perform 5 sit-ups.