Monday August 10

TriPark Strength – CrossFit


2 Rounds

200m Run or Row

15 Sit-Ups

15 Banded Good Mornings

10 Push ups

10 Reverse Lunge Reach (alternating Samson Stretch)

10 PVC Pass Throughs

10 PVC OHS or Wall Facing Squats

10 Band Pull Aparts


2 Rounds

Snatch Grip Deadlift x 5

Snatch Grip Back Squat x 5

Snatch Grip Behind The Neck Press x 5

Snatch Balance x 5

Overhead Squat x 5

High Hang Muscle Snatch x 5


Snatch Grip Deadlift + Power Snatch + Overhead Squat

7 Sets

2 Snatch Grip Deadlifts + 1 *Power Snatch +

1 Overhead Squat

*If pulling early – you will make this a Hang Power Snatch


Metcon (Time)

For Time

60/50 Calorie Row

30 *Renegade Rows (50/35)

50 Overhead Squats (95/65)

*Renegade Rows Start With A Push-Up

1 rep = Push-Up + Row + Row

Post WOD Stretching

Front Rack Stretch On The Ground


Thread the Needle

Deep Lunge

Downward Dog

Child’s Pose

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