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Friday September 18

TriPark Strength – CrossFit

Warm-up

100m jog

20 High Knees

20 Butt Kickers

10 Leg swings each direction/leg

15 Air Squats

-Then-

:30 – Ankle Circle (r)

:30 – Ankle Circles (l)

:30 – Dragon w/ emphasis of leaning forward and stretching the ankle (R)

:30 – Dragon w/ emphasis of leaning forward and stretching the ankle (L)

Strength

Back Squat

-Back Squat-

6 Sets x 8 Reps

Set 1: 50%

Set 2: 55-60%

Set 3: 60-65%

Set 4: 70%

Set 5: 70-75%

Set 6: 75%

Metcon

Bear Complex

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
“Mini Bear Complex”

-2-3 Rounds-

1 Deadlift

1 Hang Power Clean

1 Front Squat

1 Shoulder To Overhead

1 Back Squat

1 Shoulder To Overhead From Back

1 Round = 7 unbroken sets of the barbell complex.

Unbroken = cannot drop the barbell or rest your grip on the ground during the entire 7 sets.

*May add weight after each round.

Score = Heaviest weight completed for a round

Post WOD Stretching

Forearm Stretch

Thread the Needle

Piriformis

Banded Hamstring

Banded Iron Cross

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